Tips for a healthy summer

We welcome the return of RAGBRAI! Bicyclists will spend hours at a time in the July heat. Health experts from MercyOne have a few tips for your best ride, or if you find yourself spending a lot of time outdoors during the summer:

1. Water, water, water

This is your number one choice to get and stay hydrated. Beverages with caffeine or alcohol are dehydrating. You can consume water through your food too! Eat foods like watermelon, strawberries, cucumbers or celery.

2. Alcohol

Alcohol increases excretion of water and salt from your body and increases internal body temperature. If you’re planning to consume alcohol, try to switch between water and your beverage of choice every other drink.

3. Food for fuel

When you’ve got an 80-mile bike ride ahead of you, it’s important to eat foods to give you the energy you need to make it to the finish. If you’re aiming for high performance, eat easy-to-digest carbohydrates like a banana or a bagel before you hit the road. Once you’ve finished, add in foods that have protein and fat, like chocolate milk or pizza.

4.Sunscreen

You’re going to be in the sun for many hours each day. Use sunscreen of at least SPF 30 and make sure you hit your ears, the tip of your nose, your forehead, and hairline. Reapply every two to three hours.

5. Hygiene

Germs are everywhere! Washing with soap and water is always best if available. Hand sanitizers can quickly reduce germs on hands, but they don’t eliminate all types of germs, so it’s still important to wash your hands with soap and water as soon as you’re able.

6. Heat exhaustion vs. heat stroke

Two common heat-illnesses are heat exhaustion and heat stroke. While heat exhaustion leads to heat stroke, they need to be treated very differently. Learn the symptoms and what to do if your friends or family are experiencing a heat-related illness.

Accidents do happen and if you experience a minor injury, MercyOne Urgent Care locations provide walk-in care for any bumps, bruises, burns, sprains and stitches. Enjoy RAGBRAI XLVIII and everything Iowa has to offer along the route!

 

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