Summer brings high temperatures, humidity, and lots of time spent outdoors for many people. However, our bodies are not designed to handle extreme heat for prolonged periods of time without taking proper precautions. When temperatures rise into the 80s and 90s, our bodies work harder to maintain a safe internal temperature through sweating and increased heart rate. If we don’t replace the fluids we lose through sweating or give our bodies a chance to cool down regularly, it can lead to health issues like heat exhaustion and heat stroke.
That’s why developing healthy habits for the summer can help your body cope with warmer temperatures and higher UV radiation from the sun. But, how do you take care of yourself during summer? Here are some health tips for the summer you can focus on:
Drink Plenty of Water
Staying hydrated is one of the most important summer health tips. Our bodies lose more water through sweat during the hotter months, so drinking plenty of water is crucial. Aim for 8-10 glasses of water per day and more if you spend a lot of time outdoors or exercising. Keep a water bottle with you at all times to sip throughout the day.
Get Moving in the Cooler Hours
Instead of sitting on the couch when it’s hot outside, try to move your body in the cooler hours of the morning or evening. Exercising early or later in the day will keep your body temperature regulated and improve your sleep at night. Even a 30-minute walk can offer health benefits in the summer.
Limit Screen Time, Especially in Direct Sunshine
Staring at screens for long periods in the summer can be damaging to your eyes and skin. Try to limit screen time to no more than 2 hours per day and avoid using devices in direct sunlight. The blue light emitted from screens and UV rays from the sun can increase your risk of eye strain, dry eyes, and melanoma.
Apply Sunscreen Regularly
The most important summer tip for skin is to make applying sunscreen part of your daily summer routine, even if you’re not spending the day at the beach or pool. UV rays are often strongest between 10 am and 4 pm, so apply sunscreen anytime you’re outdoors. Opt for a broad spectrum SPF 30 or higher that protects against both UVA and UVB rays. Reapply every 2 hours or immediately after swimming.
Eat More Fresh Fruits and Vegetables
In the summer, take advantage of fresh, seasonal produce high in water content and nutrients. Berries, melons, tomatoes, peppers, corn, and leafy greens are some of the healthiest options in season during the warmer months. They’ll help keep you feeling full while staying light and hydrated.
Establish a Good Sleep Routine
The longer days and warmer nights can make it hard to maintain a consistent sleep schedule during summer. However, getting 7-9 hours of sleep per night is still important for your overall health. Try going to bed and waking up at the same time each day, limiting caffeine after noon, and creating a relaxing bedtime routine— this could be the best summer health tip for employees.
Incorporate Mindfulness Activities
Take advantage of peaceful summer days to incorporate more mindfulness into your routine. Whether it’s meditation, yoga, or simply sitting outside and observing nature, mindful activities can lower stress, improve focus, and promote inner clarity and calmness. Even 5-10 minutes per day of conscious breathing or simple observance can offer benefits.
Wear Light, Loose Clothing
One very important summer season health tip is to wear lightweight clothes. Loose-fitting, lightweight fabrics allow air to circulate close to your skin for optimal cooling. Choose light and loose clothing made of breathable materials like linen and cotton. Wear a hat to shade your face and neck from the sun. Sandals or lightweight athletic shoes support air circulation to your feet.
Sweat It Out With Exercise
Use the summer season as motivation to get moving outdoors. Go for a walk, run, or bike ride early in the morning or later in the evening when it’s cooler. Exercise helps regulate body temperature and improve sleep, while also offering health benefits. Just 30 minutes of activity a few times per week can make a difference.
Exfoliate Your Skin Weekly
Exfoliating your skin once a week during summer can help prevent summer health problems like clogged pores and breakouts. Look for a gentle scrub with small granules to slough away dead skin cells and clear the way for moisturizer to soak in. This refreshes your complexion and preps your skin for optimal sunscreen performance.
Boost Your Vitamin D Intake
Spend some time in the sun to help your body produce vitamin D, which offers benefits for bone and immune health. Experts recommend 15-20 minutes of sun exposure 2-3 times per week. However, stay in the shade or use sunscreen when UV rays are strongest and avoid sunburn.
Get Enough Sleep Nightly
Try to maintain a consistent sleep schedule during the hot summer months. Aim for 7-9 hours of sleep per night, which is vital for immune function, mood regulation, and overall well-being. Create a bedtime ritual, limit screens before bed, and sleep in a cool, dark room.
Adopting these summer health tips can help you make the most of the warmer months while staying healthy and grounded. Focus on a few healthy practices to start, then build more positive habits over time—you will see the bright change!