Summer is a time to enjoy warm sunshine, longer days, and outdoor adventures. However, the heat and seasonal changes can also bring challenges for your health.
Dehydration, sunburn, fatigue, and allergies are common issues that can disrupt your summer plans. Staying healthy during this season requires mindful adjustments to your daily routine, from staying hydrated and eating fresh foods to protecting your skin and prioritizing rest.
With the right habits, you can fully embrace the joys of summer while keeping your body and mind in top shape.
This guide offers practical tips to help you stay cool, energized, and healthy, ensuring you make the most of this vibrant season.
Healthy Summer Tips
Let us have a look at the 10 tips for your happy and healthy summer.
1. Stay Hydrated Throughout the Day
The heat causes your body to lose water rapidly through sweat, making hydration a top priority in summer. Dehydration can lead to:
- dizziness
- tiredness
- irritability
- thirst
- bright or dark urine
- loss of appetite
- fainting.
Remember to consult a healthcare professional if you don’t feel well.
Carry a water bottle everywhere you go and sip throughout the day to stay hydrated.
Add water-rich foods like watermelon, cucumbers, and oranges to your meals for an extra boost of hydration.
If plain water feels boring, infuse it with slices of lemon, mint, or berries for a refreshing twist. Avoid sugary drinks like sodas or energy drinks, as they can dehydrate you further.
In fact, poor hydration habits, like drinking less water and replacing it with sugary drinks, can trigger harmful processes in the body. These processes, such as the activation of vasopressin and fructose pathways, may temporarily restore balance but, over time, increase the risk of obesity, diabetes, kidney, and heart diseases (2).
To avoid these health risks, it’s essential to stay hydrated by drinking plenty of water and incorporating water-rich foods into your diet.
Don’t know when to drink water? Check out our guide for the best and ideal times to drink water here!
2. Eat Light and Nutritious Meals
Summer is the perfect time to enjoy fresh, seasonal produce. Heavy meals can leave you feeling sluggish in the heat, so opt for lighter and more nutritious options.
Seasonal fruits like peaches, berries, and melons are excellent choices, as they are hydrating and rich in vitamins. Vegetables like zucchini, spinach, and tomatoes make for delicious salads and sides.
A small study compared hydration and recovery from oxidative stress in athletes using water versus a natural sports drink made from fruits and vegetables. The results showed that athletes who consumed the natural drink had better hydration and lower body mass loss.
Additionally, the natural sports drink improved recovery from oxidative stress, reducing free radicals and cortisol levels compared to water intake.
This doesn’t mean fruits and vegetables should replace water, but they are just as important for hydration and overall health.
Include lean proteins such as grilled chicken, fish, tofu, or beans in your meals to stay full and energized without feeling weighed down.
Smoothies and cold soups are also great ways to incorporate nutrients into your diet while keeping cool.
Instead of having three heavy meals, try eating smaller, more frequent meals throughout the day to maintain your energy without feeling weighed down.
3. Keep Your Food Safe
Hot weather increases the risk of foodborne illnesses, as bacteria grow faster in warm conditions. This makes food safety especially important during summer (4).
Ensure you store perishable items like dairy, meat, and seafood in a refrigerator or cooler if you’re outdoors. Avoid leaving food at room temperature for too long, particularly at barbecues or picnics.
Wash fruits and vegetables thoroughly before eating, and cook meats to the proper internal temperature to kill harmful bacteria.
Staying mindful of food safety helps prevent illnesses and ensures that your summer gatherings are both fun and healthy.
4. Protect Your Skin from the Sun
The summer sun can be harsh, causing painful sunburn, raising the risk of severe skin issues over time, premature aging, immunity-related diseases, cataracts, and even increasing the risk of skin cancer (5). Proper skin protection is crucial to keep your skin healthy and glowing.
Always apply sunscreen with an SPF of at least 30 before heading outdoors, and reapply every two hours, especially after swimming or sweating. Lightweight, long-sleeved clothing and wide-brimmed hats can provide extra protection.
During peak sunlight hours between 10 a.m. and 4 p.m., seek shade to reduce direct sun exposure. Taking these steps will help you enjoy the sunshine without harming your skin.
5. Protect Your Eyes
While many focus on protecting their skin in the summer, your eyes also need care. Prolonged exposure to the sun’s UV rays can cause damage to your eyes and increase the risk of cataracts, and macular degeneration.
To protect your eyes, wear sunglasses that block 100% of UVA and UVB rays. Wide-brimmed hats can also shield your eyes from direct sunlight.
If you’re spending time near reflective surfaces like water or sand, be extra cautious, as these can intensify sunlight exposure.
A study of 816 Taiwanese residents aged 50+ found that 44.4% of them had cataracts. The research tested sun protection practices and their impact on cataract risk. It revealed that wearing sunglasses reduced cataract risk by 57%, hats by 45%, and umbrellas by 70%, highlighting the importance of eye protection.
By taking care of your eyes, you’ll not only prevent discomfort but also ensure long-term eye health.
6. Stay Active with Outdoor Activities
Summer provides the perfect opportunity to enjoy outdoor physical activities.
Exercising in the fresh air not only keeps your body in shape but also boosts your mood and energy levels. Morning or evening workouts are ideal, as temperatures are cooler during these times.
Swimming is a fantastic summer exercise that combines full-body movement with the chance to cool off in the water.
Activities like hiking, cycling, and yoga in the park are also great ways to stay active while soaking in the beauty of nature.
If you’re engaging in high-intensity activities, don’t forget to hydrate frequently and take breaks in shaded areas to avoid overheating.
Staying active outdoors during summer is a fun and rewarding way to maintain both physical and mental health.
7. Prioritize Your Sleep
Longer daylight hours in summer can disrupt your sleep schedule, but getting enough rest is essential for energy and overall health.
Melatonin, the hormone that helps you sleep, is released in the dark. However, shorter nights in summer may reduce melatonin secretion, leading to less sleep.
To ensure quality rest, keep your bedroom cool and dark with blackout curtains or a fan. Consistency is key—try to go to bed and wake up at the same time every day, even on weekends.
Avoid heavy meals, caffeine, or alcohol close to bedtime, as they can interfere with sleep. Instead, unwind with calming activities like reading or meditation.
A good night’s sleep helps your body recover and prepares you for the day ahead.
8. Take Care of Your Mental Health
Summer is a time to unwind and recharge, but the busyness of the season can sometimes lead to stress. Balancing work, social activities, and personal time is essential for your mental well-being.
Spending time in nature is one of the best ways to recharge your mind. A walk in the park, a trip to the beach, or even sitting in your garden can help reduce stress and improve your mood.
Practicing mindfulness or meditation can also help you stay present and centered amidst the hustle and bustle. Additionally, make time to connect with friends and family.
Socializing, whether through picnics, barbecues, or casual gatherings, can be a great way to boost your emotional health and build stronger bonds.
9. Be Aware of Summer Allergies
Seasonal allergic rhinitis (SAR) can cause discomfort for many, with symptoms like runny nose, nasal congestion, persistent sneezing, and irritation in the nose and throat. Pollen from grass, trees, and weeds is a common trigger during this season (8).
A 25-year study in the Netherlands found that rising air temperatures due to climate change lengthened the seasonal allergic rhinitis (SAR) peak period by 1.3 days annually. Higher February–July temperatures extended peak durations, while SAR-related general practitioner visits slightly increased yearly.
Remember, these allergies vary by geographical location, as different regions have different pollen types and environmental factors.
To manage allergies, keep windows closed during peak pollen hours and use an air purifier with a High-Efficiency Particulate Air (HEPA) filter to reduce allergens indoors.
Showering after spending time outside can help remove pollen from your skin and hair. If symptoms persist, consult a doctor for medications or other treatments.
Taking these precautions will help you enjoy the summer season without the hassle of allergies.
10. Drink Less Alcohol
While summer parties and barbecues often involve alcohol, it’s best to limit your consumption during hot weather.
Alcohol can dehydrate your body, increasing the risk of heat-related illnesses like heat exhaustion or heatstroke.
If you’re drinking alcohol, alternate with water or non-alcoholic beverages to stay hydrated, or simply reduce your usual consumption. Opt for lighter drinks like spritzers or low-alcohol options to lessen the impact on your body.
Being mindful of your alcohol intake ensures you can enjoy summer gatherings while prioritizing your health.
Summary
Summer is all about enjoying the warmth and energy, but it’s important to stay healthy and balanced.
Stay hydrated, eat fresh, protect your skin, stay active, and get enough rest. Don’t forget to care for your mental health and manage allergies so you can fully enjoy the season.
With these tips, you’ll embrace summer with confidence, energy, and wellness—soak up the sun and take care of yourself!
References:
- The State of Queensland. Used under CC BY 4.0.
- Johnson RJ, García-Arroyo FE, Gonzaga-Sánchez G, Vélez-Orozco KA, Álvarez-Álvarez YQ, Aparicio-Trejo OE, Tapia E, Osorio-Alonso H, Andrés-Hernando A, Nakagawa T, Kuwabara M, Kanbay M, Lanaspa MA, Sánchez-Lozada LG. Current Hydration Habits: The Disregarded Factor for the Development of Renal and Cardiometabolic Diseases. Nutrients. 2022 May 15;14(10):2070. doi: 10.3390/nu14102070. PMID: 35631211; PMCID: PMC9145744. Used under CC BY 4.0.
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- Rajasekar M, Mary J, Sivakumar M, Selvam M. Recent developments in sunscreens based on chromophore compounds and nanoparticles. RSC Adv. 2024 Jan 15;14(4):2529-2563. doi: 10.1039/d3ra08178h. Used under CC BY 3.0.
- Chen LJ, Chang YJ, Shieh CF, Yu JH, Yang MC. Relationship between practices of eye protection against solar ultraviolet radiation and cataract in a rural area. PLoS One. 2021 Jul 29;16(7):e0255136. doi: 10.1371/journal.pone.0255136. PMID: 34324583; PMCID: PMC8321156. Used under CC BY 4.0.
- Schreurs W, Schermer TRJ, Akkermans RP, Bischoff EWMA, Luijks HD. 25-year retrospective longitudinal study on seasonal allergic rhinitis associations with air temperature in general practice. NPJ Prim Care Respir Med. 2022 Dec 6;32(1):54. doi: 10.1038/s41533-022-00319-2. PMID: 36473873; PMCID: PMC9723707. Used under CC BY 4.0.
