Summer is here — the season of beaches, pools, BBQs, day trips, concerts, carnivals, and all things exciting. After spending the past few years indoors due to the pandemic, it’s safe to say we’re all ready to get out there and have some fun.
But let’s face it: all that fun can lead to some bad habits. Luckily when it comes to living a healthy lifestyle, you don’t need to make drastic changes to your day to day.
Here are some science-based tips on how to have a safe but fun season while incorporating simple everyday tips that won’t strain your summer fun or wallet.
1. Stay Hydrated:
Water is vital for maintaining good health, especially during the summer. With time in the sun and day drinking, water can help you keep the party going. The right amount of hydration (48–64 ounces depending on your weight) supports digestion, nutrient absorption, temperature regulation, and overall bodily functions.
To make sure you’re getting enough water, try to have a glass of water alongside any alcoholic beverage. If you’re out and about hiking or site-seeing, carry a reusable water bottle with you. And if you’re exercising whether it’s indoors or outdoors, increase your water intake.
2. Protect Your Skin:
While this may be the time of year to get that perfect tan, sunscreen is a must. A Harvard study showed high amounts of sun exposure without sunscreen increase your risk of skin cancer, not to mention a nasty and painful sunburn. Protect your skin by applying sunscreen with a minimum sun protection factor (SPF) of 30–50, even on cloudy days.
For beach days, wear a wide-brimmed hat, sunglasses, and lightweight, loose-fitting clothing to shield your skin from harmful UV rays. And remember that sunscreen needs to be reapplied approximately every two hours as the effect of chemical sunscreen wanes after you apply it, and most sunscreens tend to be sweated off.
3. Embrace Physical Activity:
Regular physical activity is essential for maintaining a healthy lifestyle. Instead of spending money on costly gym memberships or equipment, consider low-cost or free activities such as walking, jogging, biking, or hiking in local parks or trails.
Physical activity improves cardiovascular health, strengthens muscles and bones, and enhances your mood. The summer months are a perfect time to get in a good workout while enjoying the great outdoors. Aim for at least 150 minutes of moderate-intensity exercise per week.
4. Prioritize Sleep:
While water and a workout are great for your health, so is sleep. Quality sleep is crucial for overall well-being. But with summer consisting of long nights filled with concerts and drinking, this might seem difficult for someone having some summer fun.
Establishing a consistent sleep routine leads to better physical and mental health. Aim for 7–9 hours of sleep per night by creating a calming bedtime routine as well as removing all electronics to improve the quality of your sleep.
5. Explore Nature:
One of my absolute favorite things about summer is getting to be out in nature. Going on hikes, picnics, nature walks, gardening, or simply connecting with nature offers numerous health benefits, including reduced stress levels and improved mental well-being.
Take advantage of local parks, gardens, and natural landscapes and use this summer to explore the beauty of nature. Research shows that spending time in green spaces can boost mood, increase creativity, and enhance overall cognitive function.
Conclusion:
Making time for healthy habits may seem like a huge sacrifice, but it doesn’t have to be. By focusing on these easy-to-implement practices, you can enhance your overall well-being and discover that wellness doesn’t have to be difficult. Also, know that achieving a safe and fun summer while promoting wellness doesn’t have to drain your bank account.
These simple science-based tasks can help you take significant steps towards a healthier lifestyle. It’s also important to remember that small changes can have a big impact on your overall well-being. Hope you take these tips in stride and have a summer filled with health, happiness, and lasting memories.
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Til next time,
Photo by Haley Phelps on Unsplash