Healthy ways to fight extreme heat

CEBU, Philippines -The weather bureau says the highest temperature so far recorded this summer already reached 36.4 degrees Celsius. It is also possible that temperatures will still go as high as 38 degrees Celsius - higher than the human body temperature.

It is simply impossible to avoid the summer heat. Going out seems really necessary because of the extreme temperatures indoors. But, once outside, fierce sunlight becomes a problem, too.

Heat is indeed a major challenge these days. More and more people have devised ways for dealing with the summer sun, especially. Among young people, the big concern is sustaining a fresh look that is also comfortable amid the high environmental temperatures.

What's often overlooked are the potential health implications of excessive heat. Summer is also the time of heat strokes, skin cancers, and high incidence of eye ailments like cataracts and pteryguim, among others. 

Of course, it is possible to stay fresh, presentable and, most importantly, protected from the common summer ailments. It only requires simple but consistent habits:

Drink plenty of water.

It does not only quench thirst but it also helps against dehydration. Lack of water causes the enzymatic activity in the body to slow down. The common results are tiredness and fatigue. When the body is dehydrated, the blood also becomes thicker, causing improper blood flow that often heightens blood pressure.

Water also replenishes all the sweat that comes out from the body during hot days. Cold drinking water is more advisable because it is more quickly absorbed by the body. Drinking at least two to four cups (or 16-32 ounces) of water upon rising and the same amount when going outdoors is necessary, since the human body is 75 percent water.

Use umbrellas when outdoors.

Studies reveal that excessive exposure to the sun can damage the DNA of the skin cells. As the damage builds up, it causes the cells to start growing out of control and could lead to skin cancer. Thus, a little bit of shed would go a long way in protecting the skin from cancer.

Applying sunscreens especially on the most exposed parts of the body helps a lot, too. It blocks both ultraviolet rays A (responsible for skin ageing) and B (causes skin burns). The higher the sun protection factor or SPF of the sunscreen, the better the protection. Sunscreens with SPF15 and above are most advisable, to be applied 20 to 30 minutes before going outdoors and reapplied every three hours.

Wear sunglasses.

Either in driving or while just strolling around, sunglasses provide good protection for the eyes. Different kinds of eye illnesses such as cataracts and pteryguim (tissue growth that can block vision) are often effects of too much exposure of the eyes to sun rays.

Eat fruits and vegetables rich in Vitamin C. 

Vitamin C is essential during hot season because it enables the body to deal better with the heat. It also helps in preventing serious problems, like heat stroke and heat rash. At the same time, Vitamin C is a natural antioxidant which is most helpful in protecting the skin from sun damage. Oranges, berries, guavas, as well as peas, tomatoes and green leafy vegetables are rich in Vitamin C.

As much as possible, the sun between 10 a.m. and 3 p.m. must be avoided; it is the time when the sun rays are fiercest. If going out is not really necessary, it is best to just stay at home. After all, it only takes an electric fan - or air-conditioner, of course -- to freshen up the hot indoors.

Again, the ambient temperatures are expected to still go up some more. Which means the heat is still going to get worse as the season lingers further. Which means also that taking precautions shall continue. (FREEMAN)