With the holidays fast approaching and the summer weather encouraging us to spend time outdoors it is best to keep in mind some healthy, practical and safety-focused tips for enjoying outdoor activities.
These are practical whether hiking, going to the beach days, having a picnic, gardening, paying sports, or anything else we might choose to do in the sun:
Be smart about sun protection
Try to avoid the hottest part of the day, usually between 10am and 3pm. Apply a high coverage sunscreen if you are going to be spending a lot of time in the sun. Remember that if you are near the sea or a swimming pool, the reflection off the water can increase your risk of sunburn. It’s also important to re-apply your sunscreen frequently, especially if you are swimming or sweating.
Wear sun-protective clothing like sunglasses, hats, long-sleeved clothing or second skins.
Be intentional about hydration
Don’t wait to feel thirsty, rather sip water regularly throughout the day. Add electrolytes to your water, especially during long hikes, heat waves, or intense activity. Limit alcohol or caffeinated drinks in the heat as they increase dehydration.
Add cooling and nutritious foods to your diet
Include water-rich fruits and vegetables like watermelon, cucumber, berries, citrus, and leafy greens to help keep you well hydrated. Eat smaller, lighter meals to reduce the stress of heat on digestion. Snacks like nuts, trail mix, boiled eggs, hummus, and fruit are easy to pack and take along on hikes or to the beach.
Listen to your body
Recognize early signs of heat stress. These include dizziness, headaches, fatigue or weakness, nausea, muscle cramps or confusion. If you feel any of these symptoms, stop what you’re doing, cool down, hydrate, and rest.
Follow us next week when we continue this chat with some more tips for enjoying our summer activities safely.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 4 December 2025 to learn more. Listen to my next interview on Thursday at 7.45am.