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Sprinting into Summer: How to Spend the Season Safely

The weather is getting warmer. The days are growing longer. Summer brings about many changes, some of which require us to take certain precautions to ensure a safe and healthy life all season long.

How can I exercise comfortably in the summer?

In summer, it is easy to feel sluggish and lethargic - scorching temperatures tend to have that effect on individuals but moving your body is always important, even if the summer months make this task all the more difficult.

Here are some ways to remain active without enduring the heat: If your chosen activity requires you to exercise outdoors like running, walking or cycling, try to do so either earlier in the morning or after sun-down, to avoid the peak temperatures of the day. If these time periods are inconvenient for you, try investing in a gym membership which allows you to work out in an air-conditioned environment at your preferred time. Zumba and dancing are also great options to exercise indoors and are great fun! Also, try to take more steps in general, and where feasible, opt to walk instead of driving, and take the stairs rather than the lift where possible. In Malta, we are lucky that we are surrounded by accessible seas, and water sports such as kayaking, snorkelling, canoeing and swimming are all fun ways of keeping active whilst enjoying the stunning island’s coastline.

How can I keep my hydration levels up?

During warmer periods, humans produce more sweat. This water loss must be replenished for proper bodily function, so drink plenty of water throughout the day. Also wear lighter, breathable materials like cotton or linen to allow your body to remain cooler. Whilst wearing fewer clothes will make you feel less hot, wearing thin layers will greatly decrease the sun’s impact on your skin. Make sure to wear a good quality sunscreen every day to protect yourself from harsh UV rays – especially during peak hours. Every 2 hours, sunscreen should be reapplied and the less time you spend in direct sunlight, the better.

Summer eating

Warmer temperatures can make food safety all the more important as bacteria are more likely to grow when in warm environments. To prevent sickness and your food spoiling, wash produce before cutting to prevent bacteria on the rind/peel from entering the flesh. Clean all surfaces immediately when preparing food to lessen the likelihood of cross-contamination. Keep dairy and dairy-based products refrigerated at all times, and if a perishable item has been out in the heat for more than 2 hours, throw it away. As fun as a barbecue in the sun can be, charred food involves chemicals that are carcinogenic, so remove overly charred bits before consuming meats and vegetables.

Health is important all year round but may require extra care in summer. If you have any health concerns, at any point in the year, we at Clinipath Malta are here to help.

Contact one of our health professionals to book your appointment with us today on +356 21221355, 9985 2404 or send an email on

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