Celebrate Safely this Summer in the Sun and Heat!

By

Katie Leonard, Registered Dietitian Nutritionist, MS, RDN, CDN

July is UV Safety Awareness Month, here are tips to stay hydrated and protect your skin during the hot, sunny summer months:

Why is it important to stay hydrated?
Our bodies are made up of approximately 60% water, which is vital for:

Allowing our organs to do their jobs
Keeping a constant internal body temperature
Supporting digestion
Cushioning the joints

How much water do we need each day?
Every body is different, please consult your doctor, or ask your RDN at God’s Love, if you have a fluid restriction. For most people, it’s important to:

Drink 6-8 cups of water throughout the day, every day
Drink water even if you do not feel thirsty
Drink a glass of water at regular times during the day
Keep a glass of water nearby at home, bring a reusable bottle of water with you outside
Drink water before and after being outside
Drink extra water if you spend a lot of time outdoors or if you’re sweating a lot
Add flavor with sliced cucumber, fruit, berries and herbs

Signs of Dehydration
Many people are at increased risk for dehydration like infants, children, older adults, people taking certain medications, or those with some medical conditions. Watch for these signs in yourself and in loved ones:

• Dry mouth	• Weakness
• Headache	• Impaired breathing, low pulse rate
• Dizziness	• Dark-colored urine

Don’t wait until you feel thirsty to drink water!

Many Foods Can Help You Hydrate!
Many foods are made up of water, especially fruits and vegetables. Along with 6-8 cups of water each day, the following foods add to your hydration, and they provide vitamins, minerals, and fiber:

• Watermelon	• Celery
• Cucumbers	• Tomatoes
• Oranges	• Lettuce

Protect Your Skin with UV and Sun Protection
Good nutrition can support healthy skin, but any sun exposure can potentially cause damage. It’s important to protect your skin from the sun’s ultraviolet (UV) rays, whether you’re at the beach or outdoors doing daily activities.

NYC.gov says:

Wear long-sleeved shirts, pants, and a wide-brimmed hat.
Stay in the shade or indoors as much as possible between 10 a.m. and 4 p.m.
Use a broad-spectrum sunscreen on any exposed skin. Be sure it is at least SPF 15. Re-apply every two hours and after swimming, sweating, or toweling off.
Wear extra sun-protective clothing  around sand, water, and concrete, which reflect the sun’s rays.
Follow these tips on cloudy days, too– clouds do not block most UV rays.

Be Safe and Have Fun Out There, New York!

For more tips and info on other nutrition topics, visit www.glwd.org/nutrition