Staying Healthy and Safe During Summertime: Your Guide to a Fantastic Season

School’s out and the weather is warm: summer is here! Whether your plans are to travel or to staycation, a surprise health problem can put a damper on summer fun. From sun protection to hydration and outdoor activities, here are a few simple tips to prevent a health bummer this summer.

Stay hydrated with what works for you

Getting enough water is essential to prevent dehydration or heat-related illness. Even when you don’t feel thirsty, take a few more sips of water than usual as an extra precaution. Beverages containing high amounts of sugar or caffeine are less hydrating, so balance them out by drinking regular water, too. Alcoholic beverages can also contribute to dehydration, so if you choose to indulge, supplement them with plenty of water. Some early signs that you’re not hydrated are: feeling thirsty, having dry or chapped lips, or when your urine is a dark yellow.

If drinking plain water isn’t for you, water-rich foods can be a great source of hydration. Snacking on fruits and vegetables like watermelon, cucumber, oranges, and celery sticks increases your water intake. You can also add slices of these foods to regular water for a flavor boost.

Drinking water has other health benefits, too: it helps prevent fatigue, may prevent headaches, and helps your muscles and joints stay flexible.

Add some seasonal ingredients to your meals

In most parts of the world, summer is a season of abundant produce. Seasonal fruits and vegetables are more affordable, richer in nutrients, and better for the environment. Frozen versions of in-season fruits and vegetables are a great way to enjoy them, too. From June to August, look for:

• Berries (especially blackberries, blueberries, raspberries, and strawberries)
• Corn
• Cucumbers
• Green beans
• Melons (including watermelon and honeydew)
• Tomatoes
• Summer squash & zucchini

If these foods are new to you, start small and gradually add them to what you already eat. For example, add cucumber slices to a sandwich or try vegetables as a topping to pizza.

Be mindful of sun and heat exposure

Heat exhaustion, dehydration, and other heat-related illnesses are real risks in hotter weather. Spending too much time in the sun can also cause sunburn, premature skin aging called photoaging which can lead to skin cancer. Even in areas with milder summers, a few extra steps to protect yourself and your loved ones can help ensure you have a summer of fun.

1. When the heat index is high, limit outdoor activity, especially at midday when the sun’s rays are strongest, typically 10 am — 2 pm.
2. If you don’t have air conditioning during a heat wave or excessive heat warning, contact your local health department for any cooling shelters.
3. Look out for early signs of heat-related illness, like muscle cramping, nausea, fatigue, heavy sweating, changes in pulse (either very weak or fast and strong), and headache. If you or a loved one experiences these symptoms, seek in-person medical help immediately.
4. Drink plenty of water to help your body regulate its temperature.
5. Some medications can affect body temperature. Check with your healthcare provider about managing the risk of heat-related illness.

Summer skincare

Sunscreen, hats, sun-protective clothing, and sunglasses should be your trusted companions during summer days. Protecting your skin from harmful ultraviolet (UV) rays is crucial. Choose a water-resistant, broad-spectrum sunscreen with an SPF of at least 30, (which blocks 97% of the sun’s UVB rays), and apply it generously on exposed skin. (No sunscreen can block 100% of the sun’s UVB rays.) Avoid sunscreens which contain oxybenzone (BP-3) or octinoxate (OMC) due to their detrimental threat to the marine ecosystems. Remember to reapply every two hours, especially after swimming or excessive sweating. Light layers of clothing that cover your skin can also be helpful.

Don’t forget to shield your eyes with sunglasses that block UVA and UVB rays, wear sun-protective clothing and a wide-brimmed hat for extra protection.

Spend time outdoors

While preparing is essential, so is enjoying time outside! There are proven health benefits to being in nature: it helps reduce stress, improve sleep, and boost mental health. Children can especially benefit from being in nature. Take advantage of the pleasant weather, find activities that you enjoy and make them a regular part of your summer routine. However, be mindful of the heat and take precautions such as getting outside during cooler times of the day, wearing appropriate attire, and staying hydrated.

A few ideas to get outside (and not all time outdoors has to be physical):

• Volunteer at a community garden
• Find a local trail for a walk or bike ride
• Try an outdoor yoga or fitness class
• Have a picnic with your family and friends
• Read a book on a park bench
• See what events your local park is hosting

Prioritize mental well-being

Summer is also about nurturing your mental well-being so make time for self-care and relaxation. Here are some ways to rejuvenate your mind and nurture your emotional health this summer:

• Try a digital detox. In our increasingly connected world, take a break from screens and social media by designating specific times to unplug from electronic devices and engage in activities that promote relaxation and introspection. Being fully present for your loved ones or your own pursuits is self-care for your mental health.
• Actively engage in leisure activities. Make sure you’re taking advantage of the time summer provides to do activities that bring you joy and promote mental relaxation.
• Strengthen social connections. Summer can be a perfect time to strengthen bonds with family and friends. Plan outings, barbecues, or gatherings that allow you to connect with loved ones.
• Practice self-reflection. Take advantage of the longer days and the relaxed pace of summer to assess your goals, aspirations, and personal growth. Consider journaling your thoughts and feelings, reflecting on past experiences, and setting intentions for the future.
• Seek professional support if needed. While the stereotype is that winter is the season for “the blues,” don’t hesitate to reach out to your loved ones and healthcare provider at any time of year if you find yourself struggling with persistent feelings of anxiety, stress, or depression.

With these simple ideas, you can ensure a healthy and safe summer season. Embrace the season, take care of yourself, and make memories that will last a lifetime.

PLEASE NOTE: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE.

The information, including but not limited to, text, graphics, images and other material contained on this website are for informational/educational purposes only. No material on this site is intended to substitute for professional medical advice, diagnosis or treatment. A patient-client relationship will only be formed after you enter into a written agreement with an Alpha provider. Always consult a professional in the area for your particular needs before undertaking any new healthcare regimen.