Outdoor Summer Fun and Activities

In the summer there is there is more motivation to get outdoors and participate in various activities such as hiking, walking, swimming and other water sports. 

While summer is great so many reasons, it’s important to stay hydrated and be aware of the intensity of the sun.  Increased heat exposure or extended time spent outdoors or in the sun, can lead to dehydration. Kids particularly are so busy running and playing they don’t pay attention to fluid intake so parents need to be encouraging increased water intake. Older adults also need to maintain higher fluid intake to prevent dehydration.

If a person is exercising intensely in summer heat, it would be wise to add electrolytes to water in order to replace the loss of important minerals due to increased sweat-rate.

Know the signs and symptoms of dehydration, as well as proper hydration tips, so you can continue to fully enjoy your summer.

Signs and Symptoms of Dehydration: 

1. Thirst: when thirst is first noticed, the body is already starting to become dehydrated.  If this sign is ignored, the body will slowly become more dehydrated.

2. Dry mouth and bad breath can be signs that person should drink more water.

3. Dark or tea-colored urine: when enough water is consumed, the clearer the urine will be. If it’s a darker color, that means it’s more concentrated, and it’s a sign more water is required.

4. Decreased urination: Water helps kidneys remove waste from the blood in the form of urine and if a person is not drinking enough water, urination will be less frequent and more waste will be stored in the body.

Remember: It’s not just the renal system that depends on water to function properly—every major system in your body does, including the heart, brain, and lungs.

5. Dry skin: The skin is the largest organ, and just like any other organ, the skin needs water to function properly. If you notice that the skin is drier than usual, It could be a sign of dehydrated.

6. Low blood pressure can cause dizziness on standing which could reflect dehydration. Blood plasma is made of water protein and salt and without enough water blood it becomes more concentrated and blood flow to the organs including the brain is more sluggish.  7. Muscle cramping: The body prioritizes what parts need water the most. The heart always wins and inadequate blood flow to muscles will cause muscle cramps.

8. Constipation:  The digestive system needs plenty of water to run smoothly. Constipation could be a sign that there isn’t enough fluid to carry waste through and out of the body.

9. Fatigue: Everything from a mid-afternoon slump to overwhelming fatigue could be caused by dehydration. When you don’t have enough water the blood pressure drops, the blood flow to the brain slows, and heart rate increases—all of which can make you feel wiped out.

10. Headaches are a common symptom of dehydration lightheaded and dizzy, and fainting are some of the most extreme signs that a person needs to rehydrate immediately.

Tips for treating dehydration 

The treatment for mild dehydration includes drinking water and snacking on something with sodium, or add a little salt to your water bottle. It is important to initially take small sips, instead of big gulps. Too much water too fast when dehydrated can cause nausea.

For moderate dehydration a sports drink with electrolytes would be beneficial. Electrolytes are minerals in the body’s fluids, with increased sweating, electroyltes will probably need to be replenished.

Summer is the season for many fruits and vegetables such as cucumbers, peaches, blueberries, watermelon, and tomatoes, so be sure to enjoy fresh produce to help prevent dehydration.  

Sun Burns:
Sun burns can sneak up on a person especially on windy days or when cycling where there is a breeze but the sun still has the same intensity even with a breeze. There are sun screens that are made with natural products to prevent sun burns or protective clothing if an individual is going to be in the sun all day. Prevention is the key however sun burns still happen.
To ease the discomfort aloe vera is a wonderful remedy and there are special formulations available containing shea butter calendula and other skin soothing ingredients

Injuries:
Injuries can happen at any time of year but in the summer when it is more likely that an individual can become dehydrated, there is greater risk of muscle strains and sprains. When the body is dehydrated, it can lead to increased inflammation, potentially exacerbating existing pain and or adding to injury risks.  

Tips to help with Injuries 

Serrapeptase is an enzyme which has a long history as an effective anti-inflammatory treatment. Pain from acute injury is inflammation, which initially is the bodies way of protecting itself. Once the inflammation is reduced, pain is improved.

Bromelain is most effective for injuries in which there is a congestion of blood (contusion) or heavy bruising. It is more effective for sprains and strains than it is for joint pain.

Boswellia with curcumin extract combination has been shown to accelerate muscle recovery post-exercise or post physical stress. A recent study found that the combination reduced muscle injury as well as subjective muscle soreness, and maintenance of muscle strength.

Glucosamine plays an important role in tissue growth and repair. While commonly discussed for arthritic conditions, studies suggest it may also help speed up recovery time for sport injuries that involve torn cartilage and improve mobility in joint injuries

Homeopathic remedies are a ‘must have’ for any injury.

Arnica for swelling and inflammation of the soft tissue around a joint and for exercise-induced muscle soreness. Always start with Arnica for the initial trauma and then you can add Ruta or Rhus tox depending on the injury.

Rhus Tox is very effective for muscle stress, strains, sprains.

Ruta is for strained ligaments and tendons which have lost their elasticity and feel stiff. It works very well with or after Rhus Tox.

Traumacare cream applied to muscle strains and sprains is very effective.

 For more information and tips on how to stay healthy and prevent injury, sun burns and dehydration in the warmer months, talk with the knowledgeable staff at the Vitamin Shop.