Summer is often a rejuvenating season. It means longer days, the end of the school year, family vacations, picnics, and more. As you enjoy summer this year, remember to take care of your body to remain healthy and happy! Here are some general tips to help you take care of yourself this summer.

1. Drink Lots of Water

As the weather warms up, so should your water intake. The National Academies of Science, Engineering, and Medicine recommends that men drink about 125 ounces of water each day and women drink about 91 ounces per day. However, this recommendation changes based on your lifestyle and activity.

For example, if you exercise regularly, you need to drink more water. If you have a high metabolism, your body might need more water to keep it hydrated.

Pay close attention to the signs of dehydration during the summer. These signs include:

  • Dark urine
  • Dry mouth, lips, and eyes
  • Peeing less often than usual
  • Dizziness

Here are some ways you can increase your water intake and avoid dehydration during the hot summer months:

  • Eat fruits and vegetables that have high water content — not all your water has to come from water itself
  • Add flavors to your water, like lemon, melon, berries, etc.
  • Track your water intake to make sure you’re on track (Psst… you can do this easily on EatLove)
  • Avoid sugary drinks, like soda, which can increase your calorie intake for the day
  • Whenever you empty a water bottle or glass, fill it back up
  • Set water goals for yourself, like “Drink 8 ounces of water before 10am”

2. Wear Sunscreen

The strong summer rays might feel great on your skin, but they can also be very damaging to your cells. Skin cancer is caused by exposure to UV (ultraviolet) rays from the sun or other sources. So, when you are outdoors, wear sunscreen! Reapply approximately every 2 hours or as needed. You should wear sunscreen even on cloudy days or if you are in the shade.

You can also reduce your exposure to UV rays by staying out of direct sunlight from 10am to 4pm, when the UV rays are the strongest. You can also wear a hat to protect your face and sunglasses to protect your eyes. You may even want to wear a cover up that offers UV protection.

3. Stay Active

Just because it’s hot outside doesn’t mean that you shouldn’t stay active. Regular exercise is important to maintain your overall health. The Mayo Clinic recommends moderate exercise for about 30 minutes each day. That being said, it’s easier to become dehydrated during your exercise in the summer if you are exercising outdoors.

Here are some things to keep in mind if you exercise outdoors:

  • Drink plenty of water
  • Exercise in the morning or the evening when it’s cooler outside
  • Wear light-colored clothing to help keep you cooler
  • Try to remain in shaded areas

4. Get Enough Sleep

Sleep is crucial to your overall health. During the summer, the days are longer and the nights shorter — but you should still try to get in enough ZZZs. Sleep can help you regulate your mood, restore energy levels, reduce inflammation, and more. On the other hand, not getting enough sleep can actually harm your physical and mental health.

Try getting better sleep during the summer with these tips:

  • Establish a nightly routine
  • Avoid caffeine before bed
  • Go to bed around the same time
  • Try not to stress

For more tips on getting enough sleep each night, check out our blog post: Sleep & Your Overall Health.

5. Be Grateful

This tip might seem a little strange, but gratitude is actually good for your health! A daily dose of thanks can boost your happiness, improve sleep, boost immunity, and more. Here are some easy ways that you can remember to be grateful each day:

  • Keep a gratitude journal and write down a few quick notes each day
  • Post positive quotes, images, and notes around your home to remind you to stay positive and give thanks
  • Make a gratitude jar full of things you’re grateful for; pull out something you’re grateful for each day
  • Start each day by thinking about 3 things you’re grateful for

The more you practice thinking about things you are grateful for — from funny things that happened throughout the day to the small things that really made your day — it will become second nature to you.

6. Enjoy Fresh Produce

During the summer, many popular fruits and vegetables are harvested and available in grocery stores or even in your own garden. Take advantage of the fresh produce during this season. Stock your fridge with melons, berries, lettuce, corn, and more! Just make sure you properly wash your produce in case there are bacteria present.

Having lots of fresh produce on hand can help you get the nutrients that you need while also adding dietary variety to your diet. To get the most of summer produce, try buying fruits and vegetables that are vibrant in color. Then, plan meals that have lots of different colors of produce in them. This can help you get a diverse range of nutrients with each meal.

EatLove makes it easy to incorporate fresh fruits and vegetables into your diet. You can use our Recipe Search function to find recipes that contain a specific food, like “squash.” For every recipe, we track and save the specific nutrient breakdown, so you know what you’re getting from each meal. Try it out this summer with a FREE 2-week trial.