With summer in full swing, it’s important we understand the ways we can take care of ourselves with the increased opportunity to get outdoors and get some sunshine. Here are four tips for staying healthy this summer.
Get Exercise
The nice weather presents the perfect opportunity to get outside and go for walks in your neighborhood or even out in nature if you live somewhere with easy access. However, it can often get too hot to exercise comfortably outdoors. This is why the summer is the perfect time for water activities, which will keep you cool while being easy on your joints. If access to a pool is a problem, there are also many indoor exercise activities you can try.
Stay Hydrated
With the increased heat and exposure to sunlight, it’s as important that you make a point of staying hydrated and drinking the recommended amount of water every day. It’s often said that eight cups of water is what’s recommended, but it actually partly depends on your gender. Overall fluid intake for men should be around 131 ounces while women should get 95 ounces. Overall fluid intake includes anything you eat or drink that contains water, so foods high in water such as fruits and vegetables are included. Ideally, men should get around 13 cups of water from beverages and women should get nine cups.
Wear Sunscreen
Wearing sunscreen is a simple way to protect yourself during the summer from the sun’s harmful UV rays. UV rays can cause issues such as sunburn, sun damage, eye problems and even weakened immune systems, not to mention the most well-known effect, which is risk of skin cancer. Doctors recommend that you use a sunscreen that is SPF 30 or higher and water-resistant. It’s important that you reapply roughly every two hours, after swimming and after sweating.
Get A Good Night’s Sleep
Regardless of the season, it’s important to make sure that you are getting seven to nine hours of sleep every night. Sleep can boost your immune system, help prevent weight gain, strengthen your heart and even increase your mood and productivity. To improve sleep quality, try using such aids as white noise or blackout shades, and make sure to disconnect from electronic devices a half hour or more before bed. It’s also important you maintain your sleep hygiene by sticking to the same sleep schedule, even on weekends.
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