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Happy summer, healthy together! A few key points to help you stay cool and enjoy the sunshine and fun!
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Stay hydrated, stay energized
Drink fluids often, even when you do not feel thirsty, and avoid sugary drinks and too much caffeine.
Healthy adults are generally advised to take in about 2 to 2.5 liters of water per day (roughly 8 to 10 cups). This amount is based on the average needs of healthy adults and can be adjusted according to your usual drinking habits.
During physical activity, take an electrolyte drink in addition to keep the body in balance.
Dear patients, you sweat more easily in summer, so you need to watch your fluid intake, but you also need enough water to prevent dehydration. Drink small amounts of water several times a day, or follow your doctor’s advice on how much to replace. How do you work out how much to drink? As a rule, the weight you gain between dialysis sessions should be no more than 5% of your dry weight (dry weight is your best body weight after dialysis). For example, for someone with a dry weight of 70 kg, the gain between two sessions should be limited to 3.5 kg (70 × 5% = 3.5).
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Beat the heat
Wear light, breathable clothing and leave the worries of the summer heat behind.
Avoid going out at midday and in the hot afternoon; morning and evening are the best times for outdoor activity, when the temperature is relatively cooler and the sun less intense, lowering the risk of heatstroke. If you must go out at midday, wear a hat and sunglasses and use sunscreen.
Keep indoor spaces ventilated and cool, using a fan or air conditioning.
If you feel headache, dizziness, nausea or muscle cramps, rest in a cool place at once, drink fluids, and seek medical care promptly.
The Ministry of Health and Welfare website has more details (click the link; in Chinese)
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Healthy eating, a refreshing summer
Eat more fresh fruit and vegetables, and less high-fat and high-salt food.
Pay attention to food storage and avoid eating spoiled food, to ensure food safety.
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Guard against mosquitoes and insects for a comfortable summer
Use mosquito nets, coils and repellent to avoid bites.
Wear long sleeves and long trousers, especially in the early morning and evening when mosquitoes are most active.
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Water safety, cool enjoyment
Choose pools or beaches with lifeguards for swimming, and put safety first.
Avoid swimming alone, especially in unfamiliar waters.
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These tips make your summer healthier and happier! Enjoy a great midsummer, with every day full of energy!
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Related references:
Health Promotion Administration, Ministry of Health and Welfare
World Health Organization (WHO): WHO – Heatwaves: Protecting health in hot weather
US Centers for Disease Control and Prevention (CDC): CDC – Extreme Heat
Mayo Clinic: Mayo Clinic – Heat and exercise: Keeping cool in hot weather
