Ready to Battle with Summer

ARMY ready to battle with Summer

Getting your ARMY ready to battle with Summer!

It wouldn’t be long before we start our combat with the scorching summer heat and the dry-hot and gusty winds that blow. There is no point in debating and discussing the reasons for the excess temperature, but surely one has to know how to triumph the ‘Deadly Summer’, especially with the kids preparing themselves to relish their summer vacations.

Protection from summer doesn’t only come with various steps / measures to be taken to take-off the heat but also urges everyone to follow a nutritional, summer-friendly diet taking into consideration of various other aspects. Here we list various healthy and helpful tips to face the ‘hot summers’:

  1. Nutritional & Food Precautions
  2. Lifestyle
  3. Skin Care

Nutritional & Food Precautions:

It is highly advisable to go for a low-calorie and home-made food especially during the summers. Taking a sitbackon the couch, or in the back of the van and having a delicious (often unhealthy) fast-food not only puts excess and unwanted calories on the body but takes a toll on the stomach and the digestive system. To overcome this, one can make sure the following tips in their daily diet plan or especially during an outing:

  • Choose Green Tea over Sweet Tea & Caffeine based beverages
  • Relish yourself with Fruits & Vegetables
  • Opt for home-cooked hot food
  • Fruit & Vegetable Salads should be preferred
  • Break the daily food intake into 5-6 small sized meals
  • Complete no to Alcohol, Alcohol based drinks and aerated beverages
  • Foods to be added: Yogurt, Coconut Water, Watermelon, Mint, Green Veggies, Onion, Sea Food, Melons, Berries, Lime Water, Iced Tea (occasional)
  • Foods to be avoided: Ice Cream Sandwiches, Fried Dough, Fried Clams, Rich-meaty fare, Spicy foods, Oily Junk Food, high sugar and MSG based products like sauces.
  • Try avoiding high-protein foods and chilled drinks


No wonder summer brings a definite change in most of the people across the globe as it does with the soaring high temperatures. A morning walk at 6am during winters might seem chilled and cold enough. But the same walk during the peak summers can leave anyone with sweat pouring down the forehead and soaking the body. Following a healthy nutritional and food pack alone doesn’t help an individual, it’s the change in lifestyle that is equally necessary to escape the summer heat. Take a look at the tips we collected for you:

  • Cool and Hydrated

There is no other tip that is as good as this one. Keeping the body cool both internally and externally is no small feat during the summers. Taking foods the cool down the body, eating at the right time, exercising with a splash and maintaining utmost composure and peace from within could well help to keep body internally and externally cool. To keep oneself hydrated, drinking 2.5lts – 3.0lts of water is a must and should for an adult.

  • Timely food at regular intervals

Taking food at regular intervals and optimum times not only improves the metabolism but also eases the stress and work on the digestive system, which indeed keeps being the body temperature under control. This helps in maintaining the body cool and composed rather than running fumes.

  • Small Food Intakes

Small Food intakes of 5-6 times a day over 2-3 times of heavy meals definitely eases pressure on the stomach and digestive system.

  • Getting good enough and pleasant sleep

Summers doesn’t mean you have to / you can work those extra hours post your regular work hours. Pleasant and good sleep can definitely help in taking the extra heat and pressure faced all through the day. ‘Early to bed, early to rise’ definitely needs to be checked on. Avoid drinking any aerated and alcoholic drinks within three hours of bedtime. Avoid naps during the day time.

  • Opting out for an outdoor exercise

Outdoor activates / exercises such as a play in the park with kids, cycling or swimming should be considered over ‘gym workouts’ and ‘gym exercise’ in summers. This definitely helps the body to relish and be fit without compelling it much.

  • Flossing regularly reduces oral bacteria
  • Meditation and Yoga are musts
  • Light (colored) Clothing
  • Using commercially available prickly heat and other heat receiving powders and creams

Skin Care

Often credited for being largest organ of the body, the Skin, is also the most exposed one to the scorching, monstrous and fierce heat from the sun. On exposure, the radiation and heat from the sun can cause ‘Tanning’ phenomenon and even ‘Skin Cancers’ in the regions which experience high amount of UV (Ultra-Violet) Radiation due to the lack of ozone layer. Following the steps to be taken to protect one’s skin during the summers:

  • Be researched backed up and selective Sunscreen

Sunscreen can often be harmful than doing well, especially during summers. One has to choose a sunscreen based on the type of skin, the chemical composition and how their body reacts to the chemicals present in the product. It should be based and backed up by a decent research. Using skin-suitable and friendly sunscreens can help to get rid of sunburn and rosacea disease.

  • Avoid Sunbathing and artificial tanning

If you are looking after Vitamin D3 by exposing yourself directly to sunlight, you are indeed harming yourself more than doing good. Direct exposure to the sun increases the chances of skin damage and can also cause skin cancers. Sunbathing dehydrates the skin and causes wrinkles. Using products for artificial products can not only damage the skin but can also affect the health on a whole due to the chemicals present in them.

  • Use UV coated Apparels

With the latest technology in Textile Industry, apparels to are coming with UV filters that give a good / decent level of protection to the skin. The rating printed on the apparel gives us the range of protection from the UV rays. Usage of cotton and lightweight fabrics is highly recommended during summers.

  • Opt for Sunglasses with UV Protection

Looking directly into the sun can hard one’s eye skin and the eyes pretty badly. Sunglasses with UV Protection can help largely in protecting eyes and eye vision.

  • Staying out of the sun between 10am to 3pm (or 11am to 4pm, depending on the latitude of location) is recommended.
  • Rinsing after Swimming removes the chlorine that is usually present in the swimming pool waters.


We tried to list the most common yet effective ways of protecting one’s own self from the hot and dangerous summers. Following these simple, little tips will make you and your family’s summer’s quite a memorable one this year, without paying much of a visit to the nearby medical clinic or ringing up your family doctor. Cheers! Happy summers.

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