Eulalee Thompson - BE WELL

1. My water bottle - Stay hydrated by drinking enough water every day. Some researchers now pooh-pooh the eight-glass-a-day water recommendation, but if you are an avid exerciser, then you should avoid alcohol and caffeine in the heat, as these can promote dehydration. Drink more water than usual, or consider an electrolyte replacement drink if you're sweating a lot. Experts also recommend that you:

Sip periodically before and during a strenuous activity.

Wear light-coloured clothing and hats to reflect the sun's rays.

Take time out to cool off if exercising on a hot day.

Make a note that muscle cramps are the first sign of a heat-related illness. Stop, cool off, and hydrate if they occur.

2 My SPF 15 moisturiser - Yes, we have more melanin, but our beautiful black skin also needs care and protection from the sun's damaging rays. Ultraviolet (UV) rays pose a threat to skin, eyes and lips. Sunlight has its benefits but has been blamed for:

Skin cancer

Suppression of the immune system

Cataracts

Premature ageing of the skin.

So, don't leave home without applying some skin moisturiser with sun protection factor or SPF of at least 15. Also use lip balm with at least SPF 15.

(See Dahlia McDaniel's article in this section for more information on sunscreens.)

3 My sun shades - Turns out that my sunglasses aren't just fashionable but healthy. Ultraviolet (UV) exposure affects not only your skin but your eyes. Sun overexposure is linked to cataracts (opacity of the eyes' lens) and other eye diseases. Make sure that the sunglasses block 99 to 100 per cent of the UVA and UVB radiation.

4 Fruits and veggies - 'Eat cool' during the summer, that is, more fruits and vegetables instead of large, protein-rich meals that warm your body up. Plus, too much oven- or stove-top cooking will only heat up your house. Fruits and veggies not only help cool you down but are great sources of antioxidants (disease-fighting compounds).

A major study published in the Journal of Agricultural and Food Chemistry assessed antioxidant levels in more than 100 foods, including fruits, vegetables, cereals, breads, nuts, and spices. Berries (cranberries, blueberries, and blackberries) were at the top of the list of antioxidant-packed fruits, followed closely by apples and then dried fruits. Mangoes, peaches and melons were lower down the list, but are however, packed with antioxidants, as well as other important nutrients.

5 My jump rope - Sure it's hot, but keep hydrated and don't stop moving. Get back in touch with the child in you with a new jump rope. Skipping is fun, adds variety to same-old same-old exercising and has great health benefits. Skipping increases cardiovascular fitness, co-ordination, muscle tone and endurance. It also can be part of your weight-loss programme.

Tips for skipping:

Make sure the rope length is right for your height.

Wear suitable shoes to protect your feet as they land on the surface.

Keep knees slightly bent to keep pressure off them.

Look straight ahead, keep your balance and have fun.

As usual, consult your doctor before starting an exercise routine.

Eulalee Thompson is health editor and a professional counsellor. Email: eulalee.thompson@gleanerjm.com.