Three Things Thursday highlights three things I am paying attention to as an epidemiologist each week. Today is the first official day of summer. For those in the Northern Hemisphere, today is the summer solstice — the day of the year with the most sunlight. And for many, we are experiencing some excessive heat. Across the eastern United States, the current heat wave is leading to record temperatures.
As we head into summer — officially — this week, I want to talk about sun/heat safety, and how to have a safe, healthy, and restful summer vacation.
A couple of weeks ago, I covered healthy summer behaviors (especially for kids who are not in school), food safety (especially at picnics), and Lyme disease prevention.
Be sure to (re)read that post.
Hoping this post helps to educate and empower you
to be healthy and create healthy communities.
Heat Wave
It has been HOT this week. One of the meteorologists at the TV station where I work has been calling it a sizzler all week. When it gets really hot for many days, we all need to make every effort to stay cool and healthy. Specifically —
Do NOT leave pets or children in a parked car — even for a few minutes — on these really hot days. It could be deadly. And be sure to check on folks who do not get out much — make sure their air conditioners/fans are working and they are drinking a lot of water.
I recently did a TV spot about water vs. Gatorade/sports drinks on these really hot days. There is a lot of talk about replacing electrolytes and whatnot when we are experiencing a sizzler — and these conversations seem to increase when we feel hot and are sweating a lot. The truth of the matter is nothing is better than drinking water. Our bodies do NOT need what they put into Gatorade and other energy/electrolyte replacement drinks, as long as we eat a well-balanced diet and drink water regularly.
Plus most sports drinks/electrolyte replacement drinks are loaded with sugar. That’s why they taste so freaking good. But they add a lot of unnecessary calories.
I am 100% TEAM WATER.
If you or your kids think water is too boring to drink, add some citrus fruit (lemons, limes, grapefruit). Or start making mocktails — we like grapefruit and sprigs of rosemary in our water. Other tricks — use frozen grapes (cut in half) as ice cubes in your water. Or eat them frozen as a snack.
Staying hydrated is really important, as is avoiding lots and lots of unnecessary sugar and calories.
Stay cool, friends.
Summer Vacations
Summer is often a time for us to get away and take a vacation (a time to get away, the root of the word is from vacare ‘be unoccupied’). With summer on the horizon, this article caught my attention this week — You’re Vacationing All Wrong. Here’s How to Have a Truly Restful Break.
The article starts by explaining… “Travel can do wonders for your well-being. ‘Experiencing awe, going to novel places, engaging your creative mind, being in nature, and spending time with family and friends are all things that we know can increase well-being and even reduce stress,’ says Stephanie Preston, a professor of psychology at the University of Michigan.” AND according to the U.S. Travel Association, in 2018, Americans accumulated 768 million days of UNUSED vacation time, with more than 30% of it forfeited completely. Additionally, over 50% of managers feel burned out, and taking a vacation (and actually unplugging) has never been more important.
According to the Harvard Business Review —
“Going on vacation benefits their mind, body, and soul.”
But the article in Time explains that we have to make a conscious effort to plan and have a restful vacation. The components of a restful vacation include —
Putting your phone away.
Consider deleting your work email app or social media apps while you’re gone. Or use an app (such as Opal) that will limit the time you are on your phone.Having a loose plan.
A balance between over- and under-scheduling needs to be struck. The best advice is to plan a half day’s worth of activities prior to your trip. And make a list of places you want to visit before you go — so you do not default to being on your phone/screen planning your vacation while on your vacation (when you want to put your phone away).Work ahead.
It might seem like a counterintuitive way to reduce your stress but try to do extra work/chores before you leave for your trip. Our to-do list1 before a trip includes deep cleaning our bathrooms, making sure clean sheets are on all the beds, and that there is NOT a work to-do list to come home to.Going for a hike or swim — and including sunshine.
One study found that when people exercise on vacation — regardless of whether they do at home — they have improved sleep, heart rates, and well-being. And exercising outdoors can lower anxiety and stress. Regular exposure to sunlight has countless benefits for physical and mental health. It can improve sleep, strengthen the immune system, release mood-boosting serotonin, increase vitamin D stores, and lower blood pressure. And remember — sunshine can be found in the mountains, along a riverbank, and at the ocean.
As I wrote last year —
“When we started planning our family vacation for this summer, we started asking questions about what makes us happy as a family. We started this process by looking at pictures. And we quickly realized — we enjoy being together. We love hiking, biking, and adventures. We also love water — beaches, rivers, lakes, waterfalls. We decided to plan a vacation (or two!!) that allows us to do the things we love.”
I would also add —
Planning trips that include things you enjoy doing.
We know so many families that enjoy vacations to Disneyworld or other amusement parks, but those vacations are not for us. We do not enjoy crowds, rollercoasters, waiting in line, or the amusement park “vibe” (to quote K). Our family is most happy when we are adventuring. We love National Parks, forests, and waterways. We also love renting cute little houses/cabins and grocery shopping/cooking in new places. So we plan trips that make us happy. We do not have a keeping-up-with-the-Joneses vacation list. We do what makes us happy.
Last year — we spent the summer biking from Passau to Vienna and walking through the French countryside with our friends. It was amazing. In the coming week(s), I’ll share our travel plans for this summer — like last year, this year’s vacation will include a lot of time outdoors and many adventures. It will be rejuvenating.
Here’s to healthy, safe, restful, and restorative summers… 🥂
May we all survive the current heat wave and find time to enjoy the things, people, and places that bring us joy during the next few months. May there be fewer screens, more sunrises (or sunsets!), and joy in your summer vacation.
Be sure to wear your seatbeat when traveling. Bike helmets and sunscreen are also required.
Happy first day of summer! ☀️
Questions? or want to share your summer plans?
Know someone who needs a reminder about how to take a restful vacation? Please be sure to share this and every post with your friends & family.