Beat the Heat

How to beat the heat this August.

When the weather is hot and sunny we begin to think about out door living like family picnics/BBQ’s, beach days, hours on the golf course, or lounging in your garden sun lounger with a good book.

However, too much fun in the sun can be extremely dangerous, especially here in Spain during August’s intense temperatures and humidity. Excessive heat exposure can cause painful sun burn and dehydration. Sunburn can cause serious skin damage and can lead to skin cancer and dehydration can cause very dangerous conditions such as:

  • heat cramps
  • heat exhaustion
  • heat stroke, which is also called sunstroke

Combating the intense heat and the effects it has sun on your body will keep you healthy and active all summer long. These simple precautions will help you stay safe.How to stay hydrated

The heat makes you sweat, which cools you down. However, that also means you’re constantly losing fluid.

Here’s how to stay hydrated and skin healthy:

Sip water throughout the day

Beat the heat and don’t wait until you’re thirsty! Drink water throughout the day to prevent dehydration or heat exhaustion. Adding cucumber along with lemon slices to a jug of water in the fridge is a great way to stay hydrated, and it tastes great. Other options could be watermelon and fresh mint. Coconut water is one of the most hydrating drinks and is extremely popular in the tropics.

Fill up your ice cube tray with fresh juices and add them to water for a touch of flavour.

Avoid alcohol in the sun, as it will encourage dehydration. A few cold beers in the sun may seem attractive but it will add to tiredness which could result in heat stroke.

Use the colour of your urine as a guide — the clearer, the better.

Choose sugar-free juice

All-natural juices without added sugar not only provides hydration, but it also has important nutrients to keep you active and nourished in hot weather. Any drink with Vitamin C is a good choice.

Start reading labels!


Great sources of water are melons and here we have such varieties. One of my favourites is Galia melon with slices of feta cheese. Strawberries and raspberries are in season and great to pick at. Prawns are another big protein hit for me in a salad with a wholemeal wrap. Plates of cold meats (protein) cheeses and pickles never fail! As our appetites dwindle a little in the heat i recommend little and often and avoid big dinners unless you can back it up with gallons of water. The humidity can cause our metabolism to slow down which can be very uncomfortable. Remember anything with vitamin D is a bonus!


There is nothing worse than sunburn and the knock on effects. When outdoors, use a sunscreen of at least 30 SPF and go for 50 SPF waterproof sunscreen if you’ll be poolside or out on the beach.

Some ingredients that may be particularly effective against sun damage and sun burns include:

  • avobenzone
  • ecamsule
  • oxybenzone
  • titanium dioxide

Don’t forget to cover areas that burn easily: the nose, ears, shoulders, feet, and the back of the neck.

What to wear in the heat:

What you wear can go a long way toward keeping you comfortable and safe when you’re outside in the heat.

The right type of clothing

It’s a well known fact that white and pale colours are best. A loose white linen shirt isn’t just a fashion statement — it’s also intelligent for hot, sunny days. Dark clothing absorbs more heat, and tight clothes don’t let sweat escape which can lead to skin irritations and a general uncomfortable feeling.

Natural cotton and synthetic fibres are a good fabric choice.

Choose light colors and pastels.

Sun-protective clothing

Sun protective bathing suits for children are great but ensure you buy from a good sports shop and not the local Chinese bazars.

There’s a difference between the type of clothing that keeps them cool in the heat and the type of clothing that keeps them protected from UVA rays.


Sunglasses are a must especially when you have a prescription like mine – and they are chic and functional. They prevent UV rays from scorching your corneas and will protect your eyes all year round here.

You should pick sunglasses that block 99 to 100 percent of UVA and UVB rays or get advice from your optician. I can’t even wear my normal glasses when watering my garden as my eyes just stream. They are worth the investment!


A hat is a smart and practical summer protective fashion choice. Throwing on a wide-brimmed hat not only looks chic but it prevents UV rays from hitting the sensitive spots on your face, and it will help to keep those wrinkles at bay.

I recommend that brims and peaks be at least 3 inches wide (or 2.5 inches for babies and toddlers).

Lip balm

Just like how sunscreen protects the rest of your skin, a lip balm with SPF protection blocks out the sun and keeps in moisture for your lips — great for a day on the lake or while you’re working on that summer romance. I recommend Lip Balm Sun Protect SPF 30 UVA UVB from Consum supermarket.

Lots of ideas here but most are obvious! Hit the beach before 10am or after 6pm – You won’t see many Spanish on the beach in the midday heat! Better still have a siesta 🙂

Try the drinks – melon water is delicious and refreshing.

All our clients struggle in the heat so we are always trying to come up with nutritious, tasty food to keep them healthy and happy! Most of them like their usual but any ideas are welcome!

If you require any information on our services please don’t hesitate in contacting us for any advice or to reserve an non- obligated assessment.

Stay safe all!