Summer means spending more time outdoors, so it’s important to take the right steps to stay safe while also having fun. Here are five tips to stay healthy this summer.
1. Stay Hydrated
During the warmer summer months, your body sweats more often and therefore needs more water to replenish itself. Some of the most common summer ailments include heat stroke and heat exhaustion, which can be prevented by drinking an adequate amount of water.
Although your water intake depends on your height, weight and amount of physical activity, it’s generally recommended that you drink about 64 ounces of water daily. Don’t wait until you’re thirsty to drink, as this usually means that you’re already entering the beginning stages of dehydration. If you find it hard to reach this goal, you can supplement with other hydrating drinks, including:
- chamomile tea
- sparkling water
- coconut water
- smoothies
- sports drinks
Avoid drinking too much alcohol or coffee, as these drinks can quickly cause dehydration.
2. Take Supplements
Even if you eat a nutritious diet full of fruits, vegetables, whole grains and fiber, you may not be getting all the essential vitamins and minerals your body needs. This is where supplements come in. Supplements are a quick and easy way to get nutrients that you may not be getting from your diet. The good news is that there’s a supplement for virtually any health concern, from a probiotic supplement to an eye health supplement. Some other common supplements for general health include vitamin D, fish oil and magnesium.
3. Wear Sunscreen
You’re probably going to be spending more time outdoors in the summer, which is why it’s so important to protect your skin against the sun’s harmful UV rays by wearing sunscreen. Dermatologists generally recommend using physical sunscreen as opposed to chemical sunscreen because it sits on top of the skin and reflects both UVA and UVB rays as soon as it’s applied. Physical sunscreens are also less likely to clog pores and won’t degrade once hit by sunlight. Be sure to use sunscreen with at least SPF 15 to protect against sunburn and skin cancer.
4. Exercise
You’ve been told to exercise many times before, and for good reason. Exercising has a multitude of benefits for both your physical and mental health, including reducing the risk of heart disease, boosting feelings of well-being and improving memory and cognition. Whether you’re going on vacation or simply exploring your neighborhood, there are plenty of opportunities to exercise.
If you’re able to, exercising outdoors is ideal. Not only can spending time in nature reduce anxiety and stress levels, but soaking up the sun is also extremely beneficial. Sun exposure causes the brain to release serotonin, a hormone that regulates feelings of well-being and happiness. If you ever wondered why you feel more irritable and sluggish in the winter, it could be due to lack of sun exposure. Try to exercise outdoors for at least 30 minutes a day, whether it’s taking a brisk walk or going for a run. Don’t forget to wear sunscreen and stay hydrated!
5. Wear Sunglasses
Protecting your vision is essential, especially in the summer when the sun is at its strongest. UV light has been shown to have harmful effects on the cornea, lens, retina and even eyelids. Therefore, wearing sunglasses can not only shield your vision but also protect delicate skin around your eyes from aging.
When choosing sunglasses, be sure to look for a pair that offers 100% UV protection. This means that it filters out all the harmful UV rays that can damage your eyes. You can also opt for polarization, which reduces glare and may be more comfortable for your eyes.
Although summer is a fun time to relax and unwind, you shouldn’t forget to take care of your mental and physical health. Following these five tips can ensure that you stay healthy throughout the summer and therefore enjoy it to the fullest.