How to Avoid the Pitfalls of Heat, Sun Rays, and Perishable Food During Summer

(Patria) - The Institute for Health and Food Safety Zenica has published a series of recommendations for citizens to enjoy the summer months in a safe and healthy way. Experts warn about the risks posed by high temperatures, but also offer concrete advice on sun protection, proper nutrition, hydration, and behavior in nature.

"No matter how well you tolerate the summer heat, this season requires certain changes in lifestyle – from diet and clothing to planning daily activities," said Dr. Elma Kuduzović, head of the Institute's Public Health Department.

Who is most at risk?

Special attention should be paid by:

- Young children,

- Elderly people,

- Pregnant women,

- Chronically ill individuals (especially cardiovascular and respiratory patients),

- Diabetics,

- Obese individuals,

- Athletes and outdoor workers.

Sun protection – more than aesthetics

The Institute reminds that uncontrolled sun exposure without protection can lead to serious consequences such as:

- Sunburns,

- Premature skin aging,

- Development of cancer, including melanoma.

Recommendations include:

- Limit sun exposure between 10 AM and 5 PM.

- Use sunscreen with SPF 50, apply it 20 minutes before going out, and reapply every two hours and after swimming.

- Gradually increase sun exposure time.

Wear light, bright, and breathable clothing made of natural materials.

Protect your head with a cap or hat and wear UV-protective sunglasses.

Hydration is key

The body loses more fluid through sweating in the summer, which can lead to dehydration. It is recommended to consume at least two liters of water daily (about eight glasses) in small sips throughout the day.

Avoid alcoholic, carbonated, and sweetened beverages.

Outdoor workers, athletes, and people with low blood pressure can also consume non-carbonated mineral water to replenish lost electrolytes.

Swimming and insect bites – caution!

If you are unsure about the water's cleanliness, avoid swallowing water or diving with open eyes, and be sure to shower with soap after swimming.

In case of insect bites, do not scratch the skin, keep the bite area clean, apply cold compresses for swelling, and in case of symptoms such as vomiting, difficulty breathing, or unusual skin reactions – seek medical attention immediately.

Food hygiene in focus

Due to high temperatures, food spoilage is more common. It is recommended to:

- Use only fresh ingredients,

- Prepare meals daily,

- Pay special attention to meat, fish, eggs, milk, and dairy products,

- Wash fruits and vegetables thoroughly,

- Maintain hygiene of hands, utensils, and kitchen surfaces.

"By following these simple tips, you can enjoy the summer without health problems," advises the Institute for Health and Food Safety Zenica.