Beat the Heat: 7 Tips for a Healthy Summer

The weather has been very hot for a while now, and the summer season is in full swing. With an increase in activities, hotter days and the kids home from school is can be easy to put your health on the back burner. Enjoy your summer and stay healthy and active with these tips.




1. Keep hydrated

Water is essential for many different parts of your health and body. Sip water throughout the day, if you are bored with “plain” water, add some fruit or enjoy sparkling water. Avoid soda, juice (with added sugar) and other highly sugared iced teas and lemonades.

2. Protect your skin

Always wear sunscreen to protect your skin against UVA/UVB rays. Especially when outdoors in the heat of the day, it is extremely important to make sure you have sunscreen and reapply often. Make sure to wear breathable, light weight clothing to help prevent heat stroke.

Source: North Texas Kids

Source: North Texas Kids

3. Enjoy family time

Now that the kids are home and the sun is out longer, it is a great time for family fun. Here are a few ideas for activities to do together.

  • Take a hike or nature walk.
  • Splash around in the sprinkler or pool.
  • Visit the zoo or aquarium.
  • Do an art project.
  • Head to the beach.
  • Plant a garden.
  • Have a water balloon fight.
  • Play capture the flag, hide and seek or tag.
  • Build an obstacle course.
  • Build a tree house.
  • Go for a bike ride.

4. Head outdoors

With nice weather, it is the perfect time to explore your surroundings! Go visit a place you have never been, BBQ and eat dinner outside, take a road trip, spend the day at the park, do yard work, have a picnic lunch on the lawn, enjoy the sunshine.



5. Eat local

For fresh, healthy foods this summer choose local and organic fruits and vegetables that are in season. Here are a few to add to your shopping list:

  • Berries
  • Apricots
  • Apples
  • Arugula
  • Basil
  • Beets
  • Broccoli
  • Eggplant
  • Corn
  • Cucumber
  • Figs
  • Green beans
  • Melons
  • Nectarines
  • Snap peas
  • Watermelon

6. Stay active

Working out in the heat can be a challenge but make the most of the nice weather. If you are working out outside follow the tips above for staying hydrated and protecting your skin. Squirt yourself with a spray bottle to keep cool. If you are working out between 10 am and 6 pm, go lighter than normal. For runners this could mean jogging instead of running. Try to work out earlier or later in the day to avoid the hottest times. Wear the right material, cotton can absorb moisture and get heavy the material. Go for dry-fit workout gear or something similar.

7. Slow down

With the chaos of summer vacation, you might be feeling frazzled, stressed or just exhausted. Make sure to take some time to relax and enjoy. Make some time for yourself enjoying activities you love. This can be a massage, reading a book, baking, playing sports, going shopping, etc.