Stay healthy and happy this summer by following these five tips.
It’s hard to believe it’s already August! But with kids going to back to school and pumpkin spice lattes right around the corner, we know that one of our favorite seasons will eventually be winding down. Right now, though, the longer days, hotter temperatures, and outdoor activities are still in full swing. So how can we make the most of it? Here are five quick tips to help you ensure a safe, healthy, and strong end to your summer:
Tip 1: Protect your skin while enjoying the sun.
Embrace sun protection for a healthier and safe summer.
The summer sun has been providing us with essential vitamin D, but excessive exposure can lead to sunburn, premature aging, and even increase the risk of skin cancer. And with the Centers for Disease Control and Prevention (CDC) identifies skin cancer as the most common form of cancer in the United States, we need to continue protecting our skin.
But how? First off, sunscreen is your best friend. Choose a broad-spectrum sunscreen with an SPF of 30 or higher. Broad-spectrum sunscreens shield your skin from both UVA and UVB rays. UVA rays penetrate deep into the skin, contributing to wrinkles and age spots, while UVB rays are the primary cause of sunburn.
Here are some other sun protection tips to continue your healthy summer:
- Seek shade, especially during peak sun hours (10 am to 4 pm).
- Wear protective clothing, such as long-sleeved shirts, pants, and wide-brimmed hats.
- Reapply sunscreen every two hours, or more often if swimming or sweating.
- Don’t forget to protect your lips with a lip balm containing SPF.
By following these practices, you can enjoy the outdoors while safeguarding your skin’s health.
Tip 2: Drink plenty of water.
Stay hydrated to quench your thirst for summer wellness.
As the summer heat rises, so does our need for hydration. Water is essential for regulating body temperature, transporting nutrients, and keeping our organs functioning properly. Even mild dehydration can lead to headaches, fatigue, and difficulty concentrating.
The National Academies of Sciences, Engineering, and Medicine (NASEM) recommends a daily fluid intake of about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women [4]. However, these are general guidelines, and your individual needs may vary depending on factors like activity level and climate.
Here are some signs that you might be dehydrated:
- Feeling thirsty
- Dark-colored urine
- Fatigue
- Dizziness
- Headache
To stay hydrated throughout the summer, carry a reusable water bottle with you and sip on it regularly. Consider incorporating hydrating fruits and vegetables like watermelon, cucumber, and celery into your diet.
Tip 3: Get your body moving and stay active.
Activate your summer with fun and fitness activities.
Regular physical activity is crucial for overall health and well-being. Exercise strengthens our muscles and bones, improves cardiovascular health, and boosts our mood. However, staying active during the hot summer months can feel challenging.
The key is to find activities you enjoy and that fit your schedule. Here are some fun and accessible ways to stay active in the summer:
- Swimming: A refreshing and low-impact activity, swimming is a great way to cool down and get your heart rate up.
- Biking: Explore your neighborhood or local trails on a bike. Cycling is a fun way to get some exercise and enjoy the outdoors.
- Hiking: Immerse yourself in nature with a summer hike. Choose trails that offer shade and scenic views.
- Team sports: Join a summer league for volleyball, basketball, or another team sport.
- Fitness classes: Participate in outdoor fitness classes like yoga or Zumba in the park.
Hydration Tip: Remember to stay hydrated before, during, and after your summer workouts.
Adjusting Workouts for Hot Weather: During hot and humid days, consider exercising earlier in the morning or later in the evening when temperatures are cooler.
By incorporating enjoyable activities into your routine, you can make staying active a fun and rewarding part of your summer.
Tip 4: Get a good amount of quality sleep.
Recharge your body and mind for a vibrant summer experience.
Summer often brings disruptions to our sleep routines, whether due to late nights spent socializing, early mornings for vacations, or simply the longer daylight hours. However, adequate sleep is essential for maintaining good health and well-being. When we don’t get enough sleep, we experience decreased focus, fatigue, and a weakened immune system.
Here are some tips for maintaining a healthy sleep schedule during the summer:
- Stick to a consistent sleep schedule, even on weekends. Go to bed and wake up at roughly the same time each day, even if you’re sleeping in on vacation.
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or practicing light stretches. Avoid screen time for at least an hour before bed, as the blue light emitted from electronic devices can disrupt sleep patterns.
- Ensure your bedroom is cool, dark, and quiet. Invest in blackout curtains or an eye mask to block out light, and use a fan or air conditioning to create a comfortable sleeping temperature.
- Limit daytime naps, especially long ones. Short naps (20-30 minutes) can be refreshing, but longer naps can interfere with nighttime sleep.
- Avoid caffeine and alcohol close to bedtime. These substances can disrupt sleep quality.
By following these tips, you can ensure you’re getting the rest you need to feel energized and enjoy your summer to the fullest.
Tip 5: Take advantage of in season fruits and vegetables.
Nourish your body with fresh, seasonal ingredients.
Summer offers an abundance of fresh, delicious fruits and vegetables. These seasonal produce items are not only bursting with flavor, but they are also packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being.
Here’s why incorporating summer fruits and vegetables into your diet is a must:
- Hydration: Many summer fruits and vegetables, such as watermelon, cucumber, and celery, have high water content, aiding in hydration during hot weather.
- Nutrient Powerhouse: Summer produce is rich in various vitamins and minerals, including vitamin C, potassium, and folate, which are crucial for maintaining a healthy immune system and overall well-being [8].
- Antioxidant Boost: Summer fruits and vegetables are loaded with antioxidants that help protect our cells from damage and may reduce the risk of chronic diseases.
Tips for Selecting and Storing Summer Produce:
- Buy seasonal: Opt for fruits and vegetables that are in peak season during the summer months. This ensures they are fresh, locally sourced, and often more affordable.
- Choose vibrant colors: Look for brightly colored fruits and vegetables, as they typically contain higher levels of antioxidants.
- Shop at farmers markets: Support local farmers and get the freshest possible produce by shopping at farmers markets.
- Proper storage: Store fruits and vegetables according to their specific needs. Some items, like berries, are best kept in the refrigerator, while others, like tomatoes, last longer at room temperature.
By incorporating a variety of seasonal fruits and vegetables into your meals and snacks, you can take advantage of summer’s bounty and nourish your body with the essential nutrients it needs to thrive.
Additional ways to enjoy your summer safely.
- Be aware of heat-related illnesses: Heatstroke, heat exhaustion, and heat cramps can occur during hot and humid weather. Familiarize yourself with the signs and symptoms of these conditions and seek medical attention if necessary.
- Practice food safety: Foodborne illnesses are more common during the summer months due to warmer temperatures. Follow safe food handling practices when grilling, picnicking, or preparing meals outdoors.
- Protect yourself from insects: Mosquitoes, ticks, and other insects can be a nuisance during the summer. Use insect repellent and wear long clothing when spending time outdoors in areas with high insect activity.
Savor the summer by prioritizing your health.
Summer is a time for relaxation, fun, and unforgettable memories. Consider these tips to make the most of the season while keeping your well-being in mind. Protect your skin from the sun by using sunscreen, seeking shade, and wearing protective clothing. Stay hydrated by drinking plenty of water and enjoying refreshing fruits and vegetables. Get active by finding activities you love, whether it is swimming, biking, or simply taking a walk. Prioritize restful sleep by maintaining a consistent sleep schedule and creating a calming bedtime routine. Lastly, savor the season’s fresh produce to nourish your body. Combining these habits into your routine can enhance your overall health and help you fully enjoy all that summer offers.
MAKE THE MOST OF YOUR SEASONAL HEALTH BY SPEAKING WITH YOUR PRIMARY CARE PROVIDER
Think makes it easy to receive both preventative care and treatment as you soak up the last rays of summer. From skin protection to staying hydrated, our wide range of primary care providers and specialists are here for you this season and year-round.
Our walk-in clinic treats anyone, even those who are not a current think patient or do not have a primary care provider. To learn more about our whole-person healthcare services, visit our Services page online and choose your own think medical professionals by visiting our Meet Your Doctor page.