Beat the Summer Heat
KNOW THE SIGNS
It’s July, which means summer has officially started. After spending the last several months plagued by periodic drizzle and wind, you’re bound to want to spend a little extra time soaking in the much-sought-after sunshine. While summer is an optimal time to be active, the high temperatures and humidity often leave people feeling as though they can’t keep up on their exercise routines. While you should always use caution while in the heat, here are some ways to safeguard your health while simultaneously enjoying the sunshine. BE SURE TO HYDRATE If you’re planning on spending some time outside, drink lots of water before, during, and after any physical activity. Older adults and children are at a much higher risk for heat-related illnesses, but staying hydrated will help prevent illnesses from occurring. If you’re planning on exercising for an extended period of time, you should supplement your water intake with sports drinks. The minerals and carbohydrates will help maintain endurance and prevent muscle cramps. KNOW WHAT TO WEAR While you should try to avoid exercising during the hottest parts of the day, if you’re doing any kind of physical activity in the sunshine, make sure you’re wearing proper attire. Apply sunscreen and lip balmwith a minimum SPF of 30. Additionally, be sure to wear sunglasses to protect your eyes and light- colored, breathable clothing to keep your core temperature lower.
Even if you take all proper precautions, sometimes the heat still sneaks up on you. If you’re exercising outdoors, watch for signs of heat exhaustion. If you notice any nausea, headaches, cramps, or dizziness, stop the activity right away, try to find some shade, and cool off with fluids. While you should take steps to protect your body and safeguard your health in the summer heat, there’s no reason the sunshine should keep you from enjoying your favorite outdoor activities! If you have any questions or want more advice, don’t hesitate to let our team at Gilbert Physical Therapy know!
SUDOKU
Paleo Tomato Basil Salad
The main course on the Fourth of July almost always works with paleo diets, but that isn’t always the case with sides and appetizers. This salad offers a great way to enjoy some paleo fare without having to resort to only eating grilled meats.
Ingredients
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1 small shallot, thinly sliced
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1 tbsp aged balsamic vinegar 1 tbsp extra-virgin olive oil
4–5 medium tomatoes, preferably heirloom, seeded and cut into wedges
Salt and pepper, to taste
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6–10 medium basil leaves, cut into ribbons
Directions
1. Place shallots in balsamic vinegar for 15 minutes. Drain and pat dry using paper towels. 2. Assemble tomatoes on a plate, top with basil and shallots, and season with salt and pepper. 3. Drizzle olive oil over top of salad and serve immediately.
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