This year, the calendar says summer officially begins at 6:34 p.m. Monday, June 20. But the Florida weatherman knows better. Florida summers begin when the sandals come out, shorts and t-shirts are worn and kids get out of school.
Summer brings a change in both the weather and the schedules for the whole family. Even with Florida’s heat, there are many ways to make the most of these changes for better health.
Don’t take the heat
Running early in the day or late in the afternoon to take advantage of the cooler temperatures is an easy place to start. Remember to hydrate before, during and after exercise. Monitor the heart rate to stay around the area of your 70% maximum rate, or around 130 beats per minute.
Drink every 15 minutes
Hydration is not just for athletics. Staying hydrated in the Florida heat is serious business, as the body is comprised mostly of water.
The proper balance between water and electrolytes determines how most of the body’s systems function. When we start to sweat, the electrolytes are released from the body, which is why our sweat can taste salty. Replacing those body salts are important.
In Florida, the human body will sweat without exercise. Keep an eye on children and adults, who can get distracted and not realize they need to drink their liquids. A good rule to remember is to take a drink every 15 minutes.
Watch Humidity Levels
The Florida humidity can be helpful for the skin, as it won’t dry out, but high humidity levels can also be dangerous during exercise. When sweat cannot evaporate to cool the exterior of the body, the internal body heat generated by exercise cannot move out of the core.
Organ functions become challenged, as the heat exchange does not take place. The most common symptoms of heat-related illnesses are nausea, vomiting, weakness, confusion and headaches.
When the heat and humidity levels are up, hit the gym or try laps in the pool. Extra precaution is needed for those who have known heart conditions, are overweight, are beginning exercise for the first time or are older than 50.
To stay active in Florida in the summertime, change your schedule and, perhaps, the locations where you work out. I enjoy the air conditioning in the gym, with indoor treadmills and elliptical machines.
Summer wellness for children
According to a recent survey of 1,200 parents, American children spend three hours a day playing video games or watching TV. The study is a joint effort between the American Academy of Pediatric Institute for Healthy Childhood Weight and the YMCA’s Family Health Snapshot Project. It may reveal why many children put on weight during summer school vacation: inactivity increases by more than 30% during the summer months, while sugary drink and food consumption increases.
A winning combination for summer wellness for children includes at least an hour a day of physical activity, plus sound, nutritional food choices. To stay active, think swimming, hiking and biking. Community activities, such as camps and sports lessons, can be found at the local YMCA, dance schools, karate clubs, churches and city recreation departments. Planning daily menus each week teaches kids organizational skills, cuts calories, increases nutrients and reduces the family budget spent on food.
Last but not least, remember to use sunscreen every day, preferably with a 45 UV rating.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. She teaches yoga classes at the Plant City Family YMCA on Thursdays. Contact her at JenniferClosshey@gmail.com.