Summer brings so many things to enjoy: longer days, outdoor meals, vacations, family gatherings, and more time in the sunshine. But as temperatures rise, it is also important to take a few simple precautions to protect your health and feel your best.
Whether you are spending the day outside, running errands, traveling, exercising, or enjoying a cookout with friends and family, small habits can make a big difference. Staying hydrated, protecting your skin, handling food safely, and knowing when to take a break from the heat can help you enjoy the season with more energy, comfort, and peace of mind.
Stay Hydrated Throughout the Day
Hydration is one of the simplest ways to help your body handle summer heat. When it is hot outside, your body loses more fluid through sweat. This can happen during exercise or outdoor activities, but it can also happen while doing everyday things like walking through a parking lot, running errands, traveling, or spending time at an outdoor event.
Try to drink water regularly throughout the day instead of waiting until you feel very thirsty. Keeping a water bottle nearby, drinking water with meals, and taking hydration breaks before and after time outdoors can all help. You may also need more fluids than usual if you are sweating, spending several hours outside, or being active in the heat.
It is also important to pay attention to how you feel. Fatigue, headache, dizziness, dry mouth, unusual thirst, or feeling overheated can all be signs that your body needs more fluids and a chance to cool down.
Protect Your Skin from the Sun
Spending time outside is one of the best parts of summer, but too much sun exposure can damage the skin over time. This can happen even on cloudy days or during short periods outdoors, which is why sun protection is an important part of summer health.
Before heading outside, apply a broad-spectrum, water-resistant sunscreen with SPF 30 or higher. Reapply after swimming, sweating, or spending more than two hours outdoors. Sunscreen is especially important when you are at the pool, beach, park, sporting events, outdoor gatherings, or anywhere you will be in direct sunlight for an extended period of time.
You can also protect your skin by seeking shade when possible, wearing sunglasses, and choosing lightweight protective clothing. Do not forget easy-to-miss areas like the ears, neck, hands, hairline, and tops of the feet.
Handle Summer Food Safely
Cookouts, picnics, and backyard meals are a big part of summer, but warm weather can cause food to spoil more quickly. Practicing food safety during the summer can help reduce the risk of foodborne illness and keep gatherings enjoyable for everyone.
Keep cold foods cold and hot foods hot. Wash hands, utensils, cutting boards, and surfaces often, especially when preparing raw meat, poultry, seafood, or eggs. Use separate plates and utensils for raw and cooked foods so bacteria from uncooked items do not spread to foods that are ready to eat.
Perishable foods should not sit out for more than two hours. If the temperature is above 90°F, they should not sit out for more than one hour. A food thermometer is also the safest way to make sure burgers, chicken, and other grilled favorites are cooked thoroughly before serving.
Take Breaks and Stay Cool
When temperatures rise, your body has to work harder to stay cool. That is why it helps to pace yourself, especially during the hottest parts of the day. Whenever possible, plan outdoor activities for the morning or evening, when temperatures are usually lower, and take breaks in the shade or air conditioning.
This is especially important for children, older adults, and anyone with chronic health conditions, since heat can affect some people more quickly than others. Even if you feel fine at first, heat can become overwhelming when you are outside for long periods of time or doing physical activity.
Watch for warning signs like headache, nausea, dizziness, weakness, heavy sweating, unusual thirst, confusion, or feeling faint. These symptoms should be taken seriously. Stop what you are doing, move to a cooler place, drink water, and get help if symptoms do not improve quickly.
Have a Happy, Healthy Summer!
Summer is a wonderful time to get outside, connect with others, and enjoy a more relaxed pace. With a few simple habits, you can make the most of the season while also protecting your health.
Drink water often, use sunscreen, keep food safe, take breaks from the heat, and listen to your body. These small steps can help you stay cool, comfortable, and healthy all summer long.