7 Tips to stay healthy on the beach
7 Tips for staying healthy at the beach
With summer just around the corner we will soon be heading out to enjoy the beach. What is meant to be a fun and relaxing occasion can have serious health side effects without proper preparation.
If you're ready for some fun in the sun, here are seven tips for staying healthy at the beach.
1. Prioritize skin protection
Skin protection should be the top priority when you're at the beach. Ideally, apply a strong sunscreen before heading to the beach or as soon as you arrive. The risk of developing skin cancer increases with each sunburn, as the damage caused by UV rays is cumulative. In addition, overexposure to the sun causes premature aging.
Sunscreen should be reapplied every two hours when doing water activities or sweating. Adding barriers such as hats, beach wraps and pop-up tents can also help create shade. Keep in mind that the sun's harmful rays can reflect off water and sand; you also need sunscreen if you're sitting in the shade.
2. Get up and move around
Movement is good for the body and will help you stay healthy while enjoying your time at the beach. Consider adding some beach-appropriate games to get up and move around, or spend some time taking a walk along the water to collect shells.
You don't need to execute intense physical exercise. However, incorporating some simple movement will help with your circulation and generate some brain-friendly endorphins.
3. Bring plenty of water
In addition to skin damage, spending all day in the sun also creates a risk of heat stroke. It is essential to bring enough water to compensate for possible dehydration through sweating, especially if you plan to enjoy some alcoholic beverages.
The recommendation of two liters of water per day is a generalization across all body types and seasons, but it is a good starting point.
You can also monitor your physical symptoms for signs of dehydration, such as headache, dizziness and urine color.
4. Pack healthy lunches
Take this opportunity to eat healthy lunches to provide vitamins and hydration to your body. You can prepare a bag of frozen fruit and enjoy the refreshing coolness under the hot sun.
It is also important to bring enough nutritious food to replace meals on the beach, instead of going hungry.
5. Bring ice or cooler
Don't forget to pack a cooler with ice. If your food has heat-sensitive ingredients, such as meat, dairy products or mayonnaise, it is important that it is well preserved. You can also use these ice packs to keep drinks cool or place them on the back of your neck if you're feeling too hot.
6. Protect your eyes
Many people make the mistake of picking up a pair of sunglasses for the summer without checking the UV protection rating. Glasses should have a sticker on them at the time of purchase to check that they adequately protect from the sun's rays.
7. Unplug and relax
While it's nice to take some beach photos for Instagram or Facebook, take this opportunity to unplug and relax. Consider leaving your phone in the car and being present in the moment. Practice mindfulness, listen to the waves and appreciate the warm sun on your skin (always protected).
Studies show that being at the beach can help reduce stress and improve sleep quality, which contributes to better hormone regulation, immunity and cognitive function. Work emails can wait. Use this time for you.
With these seven tips, you can stay healthy and happy on your beach days.
Translated with www.DeepL.com/Translator (free version)
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