Summer usually means people naturally spend more time outside. There are cookouts, trips to the lake, gardening, family gatherings, and those evening walks when it finally cools down a little.
It’s a great time to be active, but summer heat can sometimes take a toll on the body if we’re not careful.
A few small habits can make a big difference in how you feel during the hotter months.
One of the most important things you can do during the summer is stay hydrated.
When temperatures rise, the body loses more fluids through sweat, especially if you’re spending time outside or exercising. Even mild dehydration can leave you feeling tired, dizzy, sluggish, or overheated.
Instead of waiting until you feel thirsty, try sipping water consistently throughout the day. Carrying a reusable water bottle can help make hydration easier when you’re on the go.
If plain water gets boring, try adding slices of lemon, berries, cucumber, or fresh mint for extra flavor without the added sugar found in many summer drinks.
It’s also wise to go easy on sugary beverages, excess caffeine, and alcohol during extremely hot days since they may contribute to dehydration.1
Spending time outside can be great for your overall well-being. Moderate sun exposure helps the body naturally produce vitamin D, which supports many important functions in the body.2
At the same time, too much direct sun exposure can lead to sunburn, skin damage, and dehydration.
A good middle ground is usually best.
Many experts recommend getting sunlight earlier in the morning or later in the afternoon when temperatures are a little lower, and the sun is less intense.2
If you’ll be outdoors for longer periods, protect your skin with sunscreen, sunglasses, hats, or lightweight protective clothing.
Avoiding the strongest midday sun between 10 a.m. and 4 p.m. can also help reduce overexposure.2
Summer is a great time to enjoy activities like walking, swimming, biking, gardening, hiking, or simply spending more time moving outdoors.
But hotter temperatures can make physical activity harder on the body.
If possible, try exercising earlier in the morning or later in the evening when temperatures are cooler. Wear lightweight clothing, take breaks often, and drink extra water before and after activity.1
It also helps to slow down and pay attention to your body when you’re outside in the heat. Feeling weak, nauseous, extra tired, dizzy, or getting muscle cramps can all be signs that you need to cool off and hydrate.
Swimming is another great option during the summer because it allows you to stay active while staying cooler.2
Mosquitoes, ticks, and other insects are simply part of summertime, especially in warmer climates and outdoor spaces.
Using non-toxic insect repellent, avoiding standing water around the home, and wearing lightweight long sleeves during the evening can help reduce bug bites.2
If you enjoy gardening, hiking, camping, or spending evenings outside, taking a few extra precautions can make outdoor time much more enjoyable.
Summer is meant to be enjoyed, and a few simple habits can help you feel better while spending time outdoors.
Staying hydrated, being smart about sun exposure, moving your body safely, and protecting yourself from insects can all help you enjoy the season without unnecessary setbacks.
Taking small steps now may help you stay energized and active all summer long.
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