A new year resolution means new habits. So as the calendar paper turns to January 2023, people put personal goals to be achieved in the upcoming year. Some aim to quit smoking, eat healthier, exercise more and many others.
It is funny that countries of the southern hemisphere, including Australia, are enjoying summer season while others, in the northern hemisphere, are struggling with cold weather and low temperatures. Nowadays, climate change has become a critical factor triggering hotter weather and extreme heatwaves. So today I am going to highlight on important habits to be done during the hot season: drinking water and protecting your skin from the sun rays.
What are the benefits of drinking water?
Water is the fuel of life and power of human body. About 60% of human body is water, including biological fluids, blood, brain, heart, bones, muscles, liver and kidney. Daily water intake (2-3 Liters) comes from various sources including public water system, private wells, bottled mineral water, foods and beverages. Optimally potable water should be colorless, odorless, transparent, may contain minerals (e.g. calcium, magnesium, sodium, potassium etc.) and free of harmful microorganisms. Water’s journey begins in the digestive tract, where they’re absorbed by the intestines, circulated throughout the body fluids and reached cells to supplying them sufficient hydration. Drinking water achieves essential functions that keep us in a good health:
- Delivery of Oxygen and nutrients.
- Elimination of wastes and toxic molecules through urination and stools.
- Maintain normal body temperature that rises during sweating and physical activities.
- Protect spinal cord and joints.
- Compensation of water loss in pathological condition like fever and diarrhea.
How to protect your skin in summer ?
Australia has high and aggressive solar radiation due to its proximity with the equator. The increased exposure to sun ultraviolet (UV) rays is a major risk factor associated with skin diseases including melanoma and non-melanoma skin cancer. According to the Australian Institute of Health and Welfare (AIHW), males are generally more potentially to grow melanoma than females. Fortunately, the incidence and mortality risk by age of 30 has decreased in 2020 comparing to 1982, gratefully to the application of the 5 S’s: “Slip, Slop, Slap, Seek, Slide” campaign by the “SunSmart®” awareness program to reduce unhealthy sun exposure. Several tips are recommended especially when spending holidays at the beach:
- Apply the 5 S’s strategy: Slip on clothing, Slop on sunscreen, Slap on hat, Seek shade, Slide on sunglasses. (for more information visit SunSmart® website on: https://www.sunsmart.com.au/ ).
- Avoid peak sun hours between 10:00 A.M. and 3 P.M., the sun is most intense.
- Wear UVA/UVB protective sunglasses.
- Apply at least SPF 30 sunscreens (SPF: Sun Protection Factor). Re-apply after swimming and when sweating.
- Be mindful and ask your doctor/pharmacist for specific medications like antibiotics (Tetracycline, Bactrim), antihistamines, anti-inflammatory, and others. These drugs increase the sensitivity to the sun.
- Hydrate yourself by drinking the sufficient amount of water.
