Sun and heat in summertime

August has begun, yet another warm summer, where sweat drips down our bodies from the smallest activities. In this month especially we understand and appreciate the siesta, as we smartly seek shade from the sunlight in order to cool down.

Sunlight – too much or too little

We, who live here permanently, gradually get used to the sun and the heat, but when you are from somewhere further north the change can be drastic. The sun rays can quickly give the white skin a new colour, mostly resembling a cooked lobster.

After only 30 minutes to an hour in the sun, the rest of the week is spent in the shade and the nights are tough because of the pain of burnt skin. Use sunscreen and use plenty, preferably multiple times a day, such as after a dive in the water – especially the children. Use sunscreen with factor 30-50 for the face and shoulders. Sun hats for all ages and a t-shirt to protect the shoulders when hiking for example.

If the damage is already done, it can be helped and the pain minimized by applying aloe vera gel. It is however best to prevent it in advance. Do as the Spanish people have done for centuries: Have a siesta. Already at around 12-13 hours the sun truly stings during the peak of summer and until around 16-17 hours it isn’t recommended to be directly exposed to the sunlight. The most important thing is that we get light and fresh air on the skin which we also get under a parasol. It definitely results in a tan anyhow.

The well known (and worrying) rise in melanoma and other skin cancer has made many of us wrap ourselves in clothes and plenty of sunscreen, so the sun rays cannot activate Vitamin-D in the skin. It is from here we should get the most of this important vitamin, protecting us against diabetes, arteriosclerosis, cancer, depression and osteoporosis and on top of that it strengthens our immune system. In other words it is a matter of balance, and at the Costa del Sol, 20-30 minutes of unprotected sunbathing a day should be plenty to produce Vitamin-D. Just to be sure, the level of Vitamin D can be checked with a blood test.

When the sweat drips

In the summer heat, when the sweat drips down our body, we need approximately a liter of fluids per 15 kilos of body weight. Therefore if you weigh 75 kilos, 5 liters a day should be enough to keep your cells and tissue well functioning. At cooler temperatures less will do.

It is not irrelevant which fluids we drink. Coffee, black tea and alcohol are dehydrating and do not contribute positively to the fluid balance. If we kill the thirst with soda water, ice tea and alcohol, we fill our bodies with too much sugar, which makes us bloated and drained.

Multiple liters of plain water can however also have the opposite effect than hoped for: It drains the body of its salts and minerals and causes the body to dehydrate. Therefore add lemon juice which contains minerals.

When ships passed the equator back in the old days, the crew were given salt tablets. Lack of salts drains us of energy and combined with a lack of fluid it causes the discomforts that follow sudden heat waves. When we are tired and need energy, most people take something sweet. In reality it is the body’s call for salt. Try eating a tomato with a little salt and see what is does to your energy levels. The craving for sugar can disappear!

The heat is expansive and the astringent minerals and bitter substances, which olives are full of, are contractive, thus boosting one’s energy when the heat is on.

Here is an old and useful Spanish household tip to keep the salt and fluid balance in check: Combine one liter of water with a freshly squeezed lemon, a teaspoon of salt and a teaspoon of sodium bicarbonate. That way both the fluid, salt and alkaline balance is in check! This drink can also be made more exciting with the juice of an orange, grape or blended berries.

The best salt is sea salt, Himalayan salt or other “wholesalt”, which all contain various minerals contrary to regular table salt which is bleached and has added substances to prevent aggregation. It consists of ‘only sodium chloride.
However be aware: We can also get too much salt and accumulate or retain liquid. Especially people with high blood pressure have to be aware of this.

Enjoy a good and well hydrated august!