Hello Viewer,

Thirty-three degrees, 32 degrees, 31 degrees. Last week, these were some of the hottest days I've experienced in Montreal. Despite the heat wave warnings, I made sure to drink more water than usual throughout the day and trained in the evenings.

In Edition #49.5, we Wrap-Up our series on Summer Safety!

Today's Lookahead 👀

1. Summer Hydration ☀️

2. Heat Safety

3. Heat Safety

4. Protecting Your Skin☂️

5. Mindful Minute: Grounding

6. Workout: The Calf Raise

Edition #49.5 | Summer Safety Wrap-up

ICYMI
In Case You Missed It

Wrap-Up Series
#44.5 👁️ How much of each macronutrient to eat
#39.5 👁️ How do I use calories to manage my weight?

Summer Series
#49 ☂️ Picking sunscreen, UV clothing, Summer Meditation
#48 🛡️ 15+ Ways to Protect Yourself from the Heat
#47 💦 Schedule Your Daily Water Intake

LAST WEEK’S POLL
How often do you apply Sunscreen lotion?

⬜️⬜️⬜️⬜️⬜️⬜️ Daily 🗓️ (0)

⬜️⬜️⬜️⬜️⬜️⬜️ When Going to the Beach 🏖️ (0)

🟩🟩🟩🟩🟩🟩 Never 🙅🏾 (100%)

 ^{_{THE PERSPECTIVE #47}}
OVERVIEW 🦅

Summer Hydration ☀️

In regular conditions, conventional recommendations are:

_{1 glass = 16 oz/ 500 ml}

In Hot Conditions

During Physical Activity

Signs You Need Water

1. Thirst.

2. Little or No Urination, Not Urinating as Often.

3. Dry Mouth, Lips, Dry Skin.

4. Amber-coloured Urine, Dark Yellow Urine (a sign your body is saving water).

5. Rapid Heartbeat as the body tries to maintain blood pressure.

6. Rapid breathing is due to a response to decreased blood volume.

7. Sunken Eyes due to fluid loss.

8. Confusion or Irritability 😵‍💫.

9. Headaches (the brain 🧠 contracts without water).

10. Fainting or loss of consciousness.

11. Dizziness or Lightheadedness (a drop in blood pressure 🩸).

12. Lack of Sweat (even in hot conditions).

13. Unusual fatigue and lethargy.

14. Cramps or muscle spasms.

15. Constipation 💩.

 ^{_{THE PERSPECTIVE #48}}
OVERVIEW 

Heat Safety 🥵 

Be Proactive to Beat the Heat

🟢 Below 90°F (32°C)
Stay hydrated, take breaks, and wear appropriate clothing.

🟠 90°F - 103°F (32°C - 39°C)
Drink more water, avoid intense physical activities or work (10 am to 4 pm), take more breaks, and find shade or a cool area.

🔴 Above 103°F (39°C)
Limit outdoor activities, stay in air-conditioned areas, and monitor for signs of heat illness.

⚫️ Above 110°F (43°C)
Stay indoors, stay cool, and watch for signs of a heat stroke.

Try 1️⃣ or More of These:

1. Eat water-rich foods (e.g., watermelon 🍉 , orange 🍊)

2. Limit alcoholic beverages and caffeine.

3. Wear summer clothing — lightweight, bright colours, wide-brimmed hat, sunglasses.

4. Schedule outdoor activities — avoid the hottest parts of the day (10 am to 4 pm).

5. Take frequent breaks.

6. Seek shade or carry an Umbrella ☂️.

7. Use cooling devices — portable fans and air conditioning.

8. Be aware of weather conditions & advisory warnings.

9. Eat lighter meals.

10. Be mindful of medication.

11. Do not stay in your car for long periods.

12. Take cool showers or baths.

13. Call 911 if you notice the symptoms of a heat stroke.

 ^{_{THE PERSPECTIVE #49}}
OVERVIEW 

Protecting Your Skin☂️

1. Pick the Right Sunscreen🧴 

When choosing sunscreen, make sure to look for:

1. Broad spectrum: protects against both UVA & UVB rays

2. SPF30+: meaning you are protected 30x more than without sunscreen (e.g., SPF50+ 50x more protection in theory)

3. Water-resistant: reapply after swimming or sweating

4. Sweat Resistant: if you are playing a sport or are extremely active

5. Mineral-Based: naturally occurring, safer than lab-created chemicals

6. Fragrance-Free: fragrance sunscreen may contain allergens or irritants

2. Apply the Right Amount

• Use about a teaspoon (approximately 5 ml) for the face and neck.

• Use about an ounce (30 ml) for the entire body.

• Apply the sunscreen that is right for your skin tone. Lighter skin tones need higher SPF compared to darker skin.

• The longer you are outdoors, the higher the SPF sunscreen you need.

3. Do These Things As Well ⏲️

1. Wear protective clothing (UPF 50+).

   • Sleeves, Rash Guard, Hat, Wide-brimmed Hat, Sunglasses

2. Use Natural Oils & Remedies.

   • Coconut oil, Shea butter, Aloe vera, Chamomile,

3. Use SPF Lip Balm.

4. Limit your sun exposure (plan your day & use a timer).

5. Stay hydrated 💧

6. Take cold baths or showers 🚿 

7. Check the UV Index in your area.

8. See a dermatologist for regular skin check-ups

_{MINDFULNESS MINUTE} 
One-Minute Grounding

This technique aims to shift your focus from your thoughts and emotions to your body's physical sensations, helping you feel more grounded and present.

Listen to this week’s Mindfulness Minute.

_{WORKOUT 💪🏾}
The Calf Raise

Incorporating calf raises into your fitness routine is a simple yet effective way to strengthen and tone your lower legs, enhance performance, and prevent injuries.

Add 1-2 Calf Raise exercises to your weekly workout

This workout focuses on strengthening and stretching your calf muscles, ensuring a balanced routine with proper warm-up and cool-down exercises. Download your copy below 👇 .

Duration: 30 minutes
Frequency: 1 time weekly

Comment to share how your workout went.

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Next Series: Inflammation | The Perspective #50

• Is your inflammation acute or chronic?

• Learn to manage and prevent inflammation.

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}}