Summer Safety Tips

June 15, 2021

by Central Wellness

Summer is here and things are heating up (literally)! Fortunately, Central Wellness Medical & Aesthetic Spa is here with summer exercise safety tips, hydration how-to’s, and advice on sunscreen strategies. 

7 Summer Activities that will burn calories:

  • Yardwork (up to 440 calories per hour)
  • Hiking (370 calories per hour)
  • Stand-up Paddle boarding (444 calories per hour)
  • Swimming (510 calories per hour)
  • Biking (590 calories per hour)
  • Rock Climbing (773 calories per hour)
  • Rollerblading (800 calories per hour)

Summer exercise safety tips:

No matter what summer activity you chose to help you lose weight, be sure to practice safe exercise habits as the temperatures rise. Here are a few tips to help you stay safe in the summer heat:

  • Give your body time to adjust to the heat.
  • Know the signs of dehydrationheat exhaustion, and heat stroke.
  • Keep cool by wearing lightweight, breathable clothing.
  • Avoid exercising outside between 10:00am and 4:00pm, when the sun is at its hottest.
  • Stay hydrated. Drink plenty of water throughout the day, not just during your workout.
  • Avoid alcohol and caffeine, which will only dehydrate you.

Stay Hydrated!!!!

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women. Drinking water helps maintain the balance of body fluids.

Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

What are the symptoms of dehydration?

  • Feeling very thirsty.
  • Dry mouth.
  • Urinating and sweating less than usual.
  • Dark-colored urine.
  • Dry skin.
  • Feeling tired.
  • Dizziness.

6 benefits of staying hydrated:

  1. Promotes cardiovascular health
  2. Helps joints and muscles to function properly
  3. Promotes Weight loss
  4. Flushes out toxins
  5. Increases energy
  6. Relieves fatigue


Ever wondered why use medical grade sunscreen versus off the shelf?

Medical grade products penetrate the skin better and deliver a higher concentration of active ingredients. What all does that mean? BETTER SKIN!!! Also, one is considered chemical, and one is physical. Guess which one is better for you?

Chemical sunscreens, also sometimes called organic sunscreens, contain chemical compounds that absorb UV rays. These chemical compounds include formulas like oxybenzone, octinoxate, octisalate and avobenzone. These chemicals change UV rays into heat, which is then released from the skin and scattered.

Physical sunscreens (medical grade) are sometimes called sun blocks. They use mineral-based ingredients, like titanium dioxide and zinc oxide, to block UV rays. Physical sunscreens work by staying on top of the skin to deflect and scatter damaging UV rays away from the skin.

How much SPF do I need?

Dermatologist recommend using a sunscreen with at least 30SPF. Which blocks 97% of the sun's UVB rays. 

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