When was the last time you played in the beach and made sand castles with your family and friends? When was the last time you felt the extreme sun’s heat and still managed to go on some adventures? When was the last time your children enjoyed the school break and bond with them?

The months swiftly passed and summertime officially started last March 18 as declared by PAGASA. Summer is a time of simple pleasures and exciting times of the year. It is a time to release the stress from school and spend vacation away from work. While doing so, let’s not forget to guard our nutrition and health status. Here are some health and nutrition tips to guide you enjoy your summertime safely.

1. Drink plenty of water to prevent dehydration. Avoid drinking coffee, tea, liquor, and soft drinks that reduces water from the body.

2. Eat more fruits and vegetables. These have natural water, variety of nutrients and electrolytes that will help replenish the body’s fluids.

3. When spending vacations through outdoor activities like swimming in the beach and mountain hiking, make sure to be equipped with sunblock, shades, hats with wider brim, umbrella and other materials that will protect you from the heat of the sun.

4. Exercise early in the morning or late in the afternoon. Avoid too much exposure under the sun from 10AM to 3PM when the sun is strongest and to prevent heat stroke. Use breathable comfortable clothes that will allow you move freely.

5. Give only breastmilk for infants less than 6 months old. It is enough to prevent dehydration of the baby.

6. Give micronutrient supplements to children less than 5 years old to prevent deficiencies in summer. These are free and accessible in nearest health center.

7. Pack and eat complete nutritious foods. Do not skip breakfast to power-up your summer activities. Remember to use the Pinggang Pinoy as guide in preparing your meals.

8. Bring foods that are not easily spoiled. If refrigeration is needed, seal in plastic bags and put in a cooler.

9. Consume immediately take-out foods. Foods easily get spoiled when exposed to heat for more than 2 hours.

10. Always wash hands with soap and clear water before and after eating and preparing foods as well as after using the toilet.

There are many ways to enjoy your summer without compromising your health and nutrition. Remember, the family that plays together not only gets fit together – but creates great memories forever. This season, beat the summer heat and stay nutri-fit! (MGSC)

Sources: TUBIG PA MORE Advocacy and DOH Health Beat