Summer health alert: Stay cool, safe, and energized this season!

KATHMANDU: As summer heats up, so does the risk of health-related issues.

Health professionals are sharing key tips to help you enjoy the season while staying safe, hydrated, and energized.

💧 Hydrate Like a Pro
Don’t wait until you’re thirsty—drink water throughout the day. Experts recommend at least 8–10 glasses daily, more if you’re sweating or active. Keep a reusable water bottle nearby and skip sugary or alcoholic drinks when possible.

🧴 Sun Smart = Skin Safe
The sun is strong, even on cloudy days. Use a broad-spectrum sunscreen with at least SPF 30. Reapply every two hours—and don’t forget spots like your ears, neck, and feet. Wear hats, sunglasses, and UV-protective clothing for extra defense.

🔥 Beat the Heat
High temperatures can lead to heat exhaustion or heatstroke. Avoid outdoor activities during peak sun (10 a.m. to 4 p.m.), rest in shaded or cool places, and watch for warning signs like dizziness or rapid heartbeat.

🥗 Picnic with Care
Barbecues and picnics are fun—but keep perishable foods cold and covered. Don’t let food sit out for more than 2 hours (1 hour if it’s over 90°F/32°C). Use a cooler with ice packs and serve hot food hot.

🏃‍♀️ Move Smart in the Heat
Opt for early morning or evening workouts. Wear light, moisture-wicking clothes, and listen to your body. If you feel faint, dizzy, or nauseous—stop, cool down, and rehydrate.

🦟 Bug Off!
Protect yourself from mosquito and tick bites. Use insect repellent with DEET or natural alternatives, and wear long sleeves when hiking or camping. Check for ticks when you return indoors.

👉 Final Tip: Summer is for fun, but health comes first. With a few smart habits, you can make the most of every sunny day—safely and happily.