While Summer is finally in full swing, we are reminded to stay healthy and happy over the summer. Here are some tips so you can avoid sunburns, dehydration and hangovers!
Applying SPF – The first mistake about SPF is not putting any on in the first place. Studies show that you should be wearing a light sunscreen daily, but with the sun the strongest during the summer months, applying sunscreen with minimum SPF 30 is a must! Make sure that when you’re using sunscreen, that it’s not expired. After 3 years, sunscreen can deteriorate and start losing its potency. Sunscreen in makeup doesn’t work as well as regular sunscreen. Try a moisturizer with a sunscreen mix and you’re sure to get more protection. Make sure you reapply sunscreen after a couple hours of being exposed to the sun, especially swimming! Also, don’t think that an SPF that’s 50 is way better than 30. Based on sun burning UVB rays, SPF 30 blocks out 96%, while SPF 50 block out 98. Here is more information about sunscreen and making sure you get enough coverage.
Healthy BBQ – Skip the fatty burgers and questionable hot dogs. There are so many healthy options out there! Pouring on some spicy marinades to your grilled chicken or veggies can decrease HCA – which are a type of carcinogens. Alcohol, like red wine is full of antioxidants, which is great to add to your marinated. Make sure that when you are cooking your meats, that the internal temperature is cooked fully. Many summer BBQ’s are ruined due to undercooked poultry and pork. Veggies of course are a perfect healthy side to complete your meal. Of course, you can’t go wrong with some grilled kebabs. For healthy BBQ & grilling recipes, visit
Hydrate – In addition to the 8 cups of water a day, we know that outdoor activities and athletes require way more. When exercising, you can lose up to 6 liters a day through sweat and hot temperatures. A good way to determine if you are fully hydrated is by your urine. If your urine is pale yellow, it’s a positive sign that you’re hydrated. If your urine is dark colored, you could be dehydrated. Symptoms or signs of dehydration could include headaches, impaired mood and even heat stroke. Make sure you always have a water bottle near you, especially during the hot summer months. Mae sure you drink a glass of water when you wake up in the morning. This will kick-start your day so you feel more focused and clear headed. Try these foods to help keep you hydrated –
Cucumbers (96% water)
Zucchinis (95% water)
Tomatoes (94% water)
Pineapples (87% water)
Watermelon (92% water)
Strawberries (92% water)
Eat Breakfast! – Feeling the Dog Days of Summer? For peak performance, make sure you indulge in a healthy breakfast. Not only will you increase your energy throughout the way, but eating breakfast can even help you maintain a healthy weight. Eating breakfast will help with your concentration and problem-solving skills, helping you perform better throughout the day.
Avoid Over-Intoxication – As important as it is to stay hydrated, watch your alcohol intake during the summer. Alcohol can act as a dehydrating component, making you more prone to headaches and impaired judgement. Other issues with drinking too much is overindulgence in eating. Certain adult beverages are high in calories, so make sure you drink plenty of water between drinks, which would help fill you. Other risks involved in drinking too much in the summer, is heat stroke caused by dehydration. Nearly 1/3 of all boating accidents involve alcohol. Drink in moderating, and of course being smart by not getting behind the wheel and drive.
With these important tips to stay healthy this summer, make sure you get planet of exercise as well. If you plan to go outdoors, make sure it’s not during the hottest time of day. Drink plenty of water and enjoy all the fun that summer can bring. For more information, feel free to contact me at firstname.lastname@example.org.