As Madrid City Council issues a red weather alert for today and tomorow with extreme temperatures expected of over 40 degrees, Spain´s leading private medical group, HM Hospitales have released a health guide to get through the blistering summer heat.
For many the long-awaited summer vacations have arrived but all should take heed of maintaining a healthy lifestyle and watch our weight in this hot dry season of long days.
HM Hospitals underline the need to avoid dehydration or burns to our skin, especially for children, the elderly and pregnant women by following these basic steps:
- Drink about 2 litres of fluid to compensate for losses through sweat and urine and avoid going long periods of time without fluid intake.
- Drink before you are thirsty: do not rely on the sensation of thirst to drink and it is recommended to have a bottle of water or other drink at hand.
- Increase consumption of fresh fruits, vegetables and salads.
- Make sure children and the elderly drink fluids regularly.
In addition skin should be kept moisturized with sun creams, moisturizing lotions, and essential oils rich in Vitamins A, B and E.
It is very important to protect your skin from sun exposure at all times by using a good sunscreen.
Rest is important to maintain good health. During the summer, try to maintain a consistent sleep schedule to ensure you get enough rest.
Trying to go to bed and get up at the same time each day is a good way to establish a healthy sleep pattern.
You can also try to avoid caffeine, caffeinated soft drinks, and stimulant drinks in the afternoon and evening.
Eliminate tobacco and alcohol from your routine.
Both substances are very harmful to your body in general but also to your skin.
Listening to 30 minutes of music a day produces many more benefits than you probably ever imagined, both physically and emotionally: it reduces anxiety and stress, contributes to less physical pain, and improves memory.
Finally, it is recommended that you have a medical check-up before going on your vacation, because as the old saying goes “prevention is better than cure”.
You can have a check up by going to any HM Hospitals medical centres or mailing its Personalised Early Prevention Unit, for a complete, exhaustive check-up, adjusted to the age and sex of each patient.
Alternatively contact their Health Advisors on (+34) 629 823 493 or (+34) 620 730 681