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Staying Healthy in the Summer: Tips and Tricks

Updated: Jun 13

Summer is a season of sunshine, outdoor adventures, and relaxation. However, the warmer months also come with their own set of health challenges. To make the most of your summer while staying healthy, here are some essential tips to keep in mind.


Girl outside drinking water

Stay Hydrated

One of the most important aspects of staying healthy in the summer is staying hydrated. The heat can cause your body to lose water quickly through sweat, leading to dehydration. To avoid this, drink plenty of water throughout the day. Carry a reusable water bottle with you and refill it regularly. Remember, beverages like coffee and alcohol can dehydrate you, so balance them with extra water.


Pro Tip: Infuse your water with slices of fruits like lemon, cucumber, or berries for a refreshing twist that also adds some vitamins.


Protect Your Skin

The summer sun can be harsh on your skin. Protecting your skin from harmful UV rays is crucial to prevent sunburn and reduce the risk of skin cancer. Use a broad-spectrum sunscreen with at least SPF 30, and reapply every two hours, especially after swimming or sweating. Don’t forget to cover often-missed spots like your ears, the back of your neck, and the tops of your feet.


Pro Tip: Wear protective clothing, such as wide-brimmed hats, sunglasses, and long sleeves when you’re out in the sun for extended periods.


Eat Light and Healthy

The summer heat can reduce your appetite, but it’s still essential to eat a balanced diet. Opt for light, healthy meals that are easy to digest. Incorporate plenty of fresh fruits and vegetables, which are not only nutritious but also help keep you hydrated. Salads, smoothies, and grilled vegetables are great summer food choices.


Pro Tip: Avoid heavy, greasy foods that can make you feel sluggish. Instead, focus on lean proteins like fish and chicken, along with whole grains.


Stay Active, But Smart

Summer is a fantastic time to engage in outdoor activities like swimming, hiking, and biking. However, it’s important to be mindful of the heat. Schedule your workouts during the cooler parts of the day, such as early morning or late evening. Take breaks in the shade and listen to your body to avoid heat exhaustion.


Pro Tip: Incorporate water-based activities like swimming or water aerobics to stay cool while getting your exercise.


Get Enough Sleep

With longer daylight hours and a busy summer schedule, it can be easy to skimp on sleep. However, getting adequate rest is crucial for your overall health and well-being. Aim for 7-9 hours of sleep per night to ensure your body has enough time to recover and recharge.


Pro Tip: Create a cool, dark, and comfortable sleeping environment. Consider using fans or air conditioning to maintain a pleasant temperature in your bedroom.


Mom and baby at the beach on a beach blanket under and umbrella. Mom is applying sunscreen to baby's skin. Words "practice sun safety"

Practice Sun Safety

In addition to using sunscreen, there are other ways to practice sun safety. Seek shade during the peak sun hours, usually between 10 a.m. and 4 p.m. Wear lightweight, loose-fitting clothing that covers your skin, and don’t forget your sunglasses to protect your eyes from UV rays.


Pro Tip: Plan indoor activities or find shaded areas during the hottest parts of the day to minimize sun exposure.


Prioritize Mental Health

Summer is not just about physical health; mental well-being is equally important. Take time to relax and enjoy the season. Engage in activities that bring you joy and help you unwind, whether it's reading a book, spending time with loved ones, or exploring new hobbies.


Pro Tip: Practice mindfulness and stress-reducing techniques like meditation or yoga to maintain a balanced mental state.


Staying healthy in the summer involves a combination of hydration, skin protection, a balanced diet, smart physical activity, sufficient sleep, sun safety, and mental well-being. By following these tips, you can enjoy all the wonderful experiences summer has to offer while keeping your health in check. Remember, a little preparation and mindfulness can go a long way in ensuring a safe and healthy summer season.


Check out our seasonal blog with tips on staying healthy with the changing seasons.


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