Beat the Heat

Krisko Naturopath beat the heat

Temperatures have been over 90 degrees the last few days. It has got me thinking about the hazards of nature and what we should all be ready for when we venture out. Remember to spend at least 30 minutes a day outdoors. But take heed and as the scouts say “be prepared”.

The best approach to any sun danger is prevention.  You should not be spending time outside during the hottest, brightest parts of the day.  Go out for your dose of sunshine either in the morning or the evening when the sun is low in the sky and drink extra water in the summer to account for the fluid loss caused by sweating.  By the time your body produces the thirsty signal, you are already dehydrated.  Try to hydrate proactively so that this does not happen.

Sun Burns

Use hydrotherapy to your benefit—take brief cool baths and apply wet towels to the area.  Fresh macerate of the Aloe vera plant, lavender oil or hypericum oil have all been reported to be helpful.


Prevention is key.  Drink half your body weight in ounces of water on a normal day, add a glass or two for each hour spent in the sun and even more if you are exercising in the sun.

Heat Exhaustion

Heat exhaustion happens when a person exercises in a hot, humid environment—fluid loss through sweat occurs and the person’s body temperature rises (up to 104 degrees).

  • Confusion
  • Dark-colored urine (a sign of dehydration)
  • Dizziness
  • Fainting
  • Fatigue
  • Headache
  • Muscle or abdominal cramps.
  • Nausea, vomiting, or diarrhea.

By Knowing the dangers of hot days in the sun we can plan ahead and all have a safe and healthy summer.

A Cool Recipe for a Hot Week


1 pound small new potatoes, halved
12 ounces green beans
3 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1 tablespoon white wine vinegar
1/4 sea salt
1/4 freshly ground black pepper
1 2- to 2 1/2-pound rotisserie chicken, meat shredded
1 bunch watercress, thick stems removed

Steam potatoes for 10 minutes. Add the green beans and cook, covered, until the potatoes and green beans are tender, about 4 to 5 minutes. Run under cold water to cool.

In a small bowl, whisk together the oil, mustard, vinegar, salt and pepper.

Divide the chicken, watercress, potatoes, and beans among plates. Drizzle with dressing.
Serves 4.