Summer means longer days, warmer weather, and more sunshine. But it also brings some health challenges that you should be aware of to stay healthy this summer.
Read on to find out some of the biggest health and wellness issues to look out for this summer, plus our top tips for how to avoid them.
The sun’s ultraviolet (UV) rays are strongest during the summer season, making them more damaging to our skin. Prolonged exposure to UV radiation can lead to sunburn, premature ageing, and an increased risk of skin diseases.
Wearing sunscreen with a high SPF, seeking shade, and wearing protective clothing, helps to shield our skin from harmful UV rays and reduces the potential for long-term damage and skin diseases.
By taking the necessary precautions to protect our skin, we can lower the risk of these harmful conditions and ensure the long-term health of our skin.
Protecting our skin also helps maintain its health and appearance. The sun’s rays can cause collagen and elastin fibres in the skin to break down, leading to wrinkles, sagging, and uneven pigmentation. By applying suncream daily, we can help preserve the skin’s elasticity and firmness, preventing the signs of premature ageing.
Shield your skin from harmful UV rays by applying suncream with a high SPF and a strong UVA star rating, wearing protective clothing, and seeking shade during peak sun hours. Remember to reapply suncream every two hours, especially after swimming or sweating.
2. Stay Hydrated
Staying hydrated is essential all year round, but especially in summer. Firstly, the hot weather means we sweat more so we’re losing more water from our bodies.
Proper hydration helps replenish the water and electrolytes lost, ensuring that our bodies function optimally. By staying hydrated, we can maintain our energy levels, promote better physical performance, and prevent potential health complications.
Hydration is also essential for regulating body temperature. During summer, our bodies rely on sweat as a natural cooling mechanism. By consuming enough fluids, particularly water, we assist our bodies in maintaining a stable body temperature and avoiding heat-related illnesses.
Drink plenty of water throughout the day to prevent dehydration in the summer heat. Carry a reuseable water bottle with you and sip on water regularly, even if you don’t feel thirsty. You can also include hydrating foods like watermelon and cucumbers in your diet.
Exercising outside during summer has many benefits for our physical and mental wellbeing. It allows us to enjoy nature, breathe fresh air, and soak up vitamin D from the sun. Vitamin D is crucial for bone health, immune function, and mood regulation, making outdoor exercise an excellent way to supplement our body’s vitamin D levels.
Outdoor exercise during summer also provides a change of scenery and breaks the monotony of indoor workouts. Being surrounded by nature and green spaces has been shown to reduce stress levels, improve mood, and enhance mental well-being. Exercising also releases endorphins, which trigger feelings of positivity and happiness.
The combination of physical activity and exposure to natural environments has a positive effect on our cognitive function, boosting creativity, concentration, and overall mental clarity. Additionally, the sights, sounds, and smells of the outdoors can invigorate our senses, making our workouts more enjoyable and motivating. Try some outdoor yoga, hiking, going for a run, or wild swimming!
4. Be Mindful of Heat Exhaustion
Being mindful of heat exhaustion during summer is crucial for our health and well-being. Heat exhaustion occurs when our bodies overheat due to prolonged exposure to high temperatures and inadequate hydration.
Heat exhaustion is characterised by symptoms such as dizziness, fatigue, excessive sweating, nausea, and rapid heartbeat. Ignoring these signs and not taking immediate action can lead to heatstroke, a life-threatening condition. By being aware of heat exhaustion and taking preventive measures, we can protect ourselves and ensure a safe summer season.
Taking breaks in cool or shaded areas, wearing lightweight and breathable clothing, and avoiding strenuous activities during the hottest parts of the day can all help prevent heat exhaustion.
5. Maintain a Balanced Diet
Summer offers an abundance of fresh fruits and vegetables that are in season. These nutrient-rich foods provide a wide array of vitamins, minerals, and antioxidants that support our overall health and wellbeing. Incorporating a variety of colourful fruits and vegetables into our meals helps boost our immune system, improve digestion, and provides essential hydration.
Staying consistent with a balanced diet during summer also supports our energy levels and physical performance. The warm weather and increased outdoor activities may require additional energy expenditure. By fueling our bodies with a balanced combination of carbohydrates, proteins, and fats, we provide the necessary fuel for optimal performance and recovery.
A healthy, balanced diet during summer might mean opting for fresh, seasonal fruits and vegetables that are abundant during the summer. You can incorporate salads, smoothies, and grilled lean proteins into your meals. It’s best to avoid excessive consumption of sugary drinks and opt for hydrating beverages like infused water or herbal teas.
6. Practice Food Safety
Warm weather creates favourable conditions for the growth of bacteria, which can multiply rapidly on perishable foods if not handled properly. By following proper food safety guidelines, such as storing, handling, and cooking food correctly, we can reduce the risk of foodborne illnesses and ensure the safety of our meals. During outdoor picnics and barbecues, keep perishable foods chilled, avoid leaving them out in the sun for too long, and practice good hygiene when preparing meals.
One key reason to practice food safety during summer is to prevent food poisoning. Bacteria such as Salmonella and E. coli can contaminate food and cause severe gastrointestinal issues. High temperatures and outdoor activities increase the chances of bacterial growth and food contamination. By practicing proper food hygiene, we minimise the risk of bacterial contamination and food poisoning.
Protecting your eyes during summer is crucial for maintaining optimal eye health and preventing potential damage. Firstly, the sun’s ultraviolet (UV) rays can be particularly harmful to our eyes. Prolonged exposure to UV radiation without proper protection can increase the risk of eye conditions such as cataracts, macular degeneration, and corneal sunburn.
The summer season also involves spending more time outdoors. Whether it’s lounging by the beach, swimming, hiking, or playing sports, our eyes can be exposed to potential hazards such as sand, dust, chlorine, or debris.
By wearing sunglasses with UVA and UVB protection, and a wide-brimmed hat, we shield our eyes from harmful UV rays and reduce the potential for long-term eye damage. Wearing protective eyewear, such as goggles or sunglasses with impact-resistant lenses, helps safeguard our eyes from injury and irritation during outdoor activities. By taking these preventative measures, we can enjoy our favourite summer activities without compromising our eye health.
Summer often brings a more relaxed and laid-back atmosphere, making it the perfect time to recharge and rejuvenate. Engaging in restful activities such as taking leisurely walks, reading a book by the pool, or simply lounging in the sunshine allows us to unwind, reduce stress levels, and restore our energy.
Summer is also a season of increased activity and social engagements, which can sometimes lead to a hectic schedule. By prioritising rest and relaxation, we can carve out time for ourselves to rest and restore. Ensuring you’re getting a good night’s sleep each night can help you recover from the day’s activities.
However, resting and finding time to relax during the day can help us continue taking part in the fun of the season while feeling our best. Whether it’s taking a nap, practicing mindfulness or meditation, or indulging in a hobby that brings you joy and helps you relax, setting aside dedicated moments for relaxation allows us to de-stress, recharge, and maintain a sense of inner calm amid the busyness of summer.
9. Prevent Insect Bites
Insect bites can cause discomfort, itching, and irritation. Mosquitoes, ticks, flies, and other insects are more prevalent during the summer months, in both the UK and abroad, and their bites can lead to allergic reactions, infections, and the transmission of diseases.
Furthermore, practicing insect bite prevention helps to safeguard our skin and minimise the potential for skin infections. Scratching insect bites can break the skin’s barrier, making it susceptible to bacterial infections. In some cases, excessive scratching can lead to secondary infections, resulting in further discomfort and potential complications.
To reduce the risk of bites, use insect repellent, wear appropriate clothing to cover exposed skin, and avoid stagnant water areas where there might be mosquitos. These tips are especially important to remember if you are travelling out of the country over summer.
Staying cool and dressing appropriately during summer is essential for maintaining our comfort, protecting our health, and preventing heat-related illnesses. Excessive heat can put a strain on our bodies, leading to dehydration, heat exhaustion, or even heatstroke. By staying cool and avoiding overheating, we can regulate our body temperature and reduce the risk of these conditions.
Dressing appropriately for the summer weather also helps to protect our skin from harmful UV rays. The sun’s rays can cause sunburn, premature ageing, and increase the risk of skin diseases.
Dressing in lightweight, breathable fabrics can help you to stay cool and comfortable during hot summer days. Opt for loose-fitting clothing that allows air circulation and wear a hat or cap to protect your head and face from UV rays.
Myvitamins is not making any medical claims in this article. If you are looking for more support with staying healthy during summer, seek advice from your doctor.
Take Home Message
As the summer season unfolds, it’s crucial to prioritise our health and well-being. By following these top tips for staying healthy in the summer, we can enjoy the sun-filled days while taking care of ourselves. From staying hydrated and protecting our skin to embracing outdoor exercise and practicing insect bite prevention, these simple yet effective strategies will help us make the most of the season and maintain a healthy lifestyle.
FAQs
How can I keep my body healthy in summer?
Some of the best ways to take care of your body during summer include staying hydrated, consuming a healthy, balanced diet, and enjoying outdoor exercise. Furthermore, protecting your skin and eyes from UV damage, being mindful of food safety, bug bites and heat exhaustion, and keeping cool and rested can help ensure you are feeling your best through the season.
Should I take vitamins in summer?
Whether or not to take vitamins during the summer depends on several factors, including your individual dietary habits, health needs, and any specific deficiencies you may have. Generally, a well-balanced diet should provide you with the necessary nutrients. However, there are some considerations to keep in mind.
For example, if you feel your immune system needs extra support or if you’re prone to seasonal illnesses, you may consider a vitamin C supplement or a multivitamin that covers your overall nutrient needs.
Do I still need vitamin D in summer?
If you’re spending more time outdoors and being exposed to sunlight, your body may produce more vitamin D naturally. However, if you’re not getting enough sun exposure or have limited dietary sources of vitamin D, you may benefit from a supplement.
Registered Associate Nutritionist (ANutr)
Beth is a Registered Associate Nutritionist specialising in vegan nutrition, nutritional psychology and weight management. Beth has a passion for holistic health, viewing overall health as the result of interactions between physical and emotional wellbeing.
