Longer days, warm nights, and lots of sunshine signal the start of the summer season and tons of fun outdoor activities. Whether you’re headed out on a road trip, hosting a backyard barbecue, or enjoying some outside exercise, summer is a great time to recharge and refocus on you!
As you shake off the cold weather and prepare for the heat of summer, here are five tips to improve your health and wellness this summer.
Your body is made up of 50-70% water and needs proper hydration to function, especially when the temperatures rise. But how much? According to the U.S. National Academies of Sciences, Engineering, and Medicine, adequate daily fluid intake is approximately 15.5 cups of fluids a day for men and about 11.5 cups of fluids a day for women. While that seems like a lot, it can come from both food and beverages. Broth-based soups, fruits and vegetables, tea, sparkling waters – they all count!
Your skin is your body’s largest organ and an important one! It protects you from germs and the elements while also regulating body temperature and sensing heat and cold. While it does an amazing job protecting you, it needs protection too. Keep your skin healthy by keeping it clean and moisturized, and by using a sunscreen every day (even when it’s cloudy). Sunscreen protects against sun damage and reduces the risk of skin cancer. Use at least a 30 SPF and reapply every two hours (more if perspiring or if you are in water).
Summertime is a great time for incorporating more fresh, local fruits and vegetables into your diet. Summer salads, grilled veggies, corn on the cob or a slice of angel food cake with fresh strawberries can add a healthy dose of flavor and nutrition to your plate. Fruit and vegetables are great sources of fiber, vitamins, and minerals and are naturally low in fat and sodium. Look for in-season favorites that are sourced locally for the freshest, most nutritious options.
More daylight means more opportunities to get up and get moving. From swimming and cycling to hiking or outdoor yoga class, there are endless ways to exercise outside. Before you lace up or grab your mat, be sure to bring some water, put on sunscreen, and grab a pre-workout snack that has carbohydrates and protein. Have a protein granola bar or whole grain toast with nut butter 30 minutes before your workout to provide sustained energy.
Summer brings many opportunities to be active, socialize and travel but it’s also a great time to step back and enjoy some R&R. Don’t overschedule your life with so many activities that you end up feeling tired and stressed. Aim for 7-9 hours a night to preserve your energy and protect your mindset. Achieve better sleep by creating a wind-down routine before bed. Journaling, drinking chamomile tea, disconnecting from digital distractions, and having a snack that’s rich in magnesium like. almonds or walnuts can promote a better slumber.
With a few small changes to your summer routine, you can enjoy all the fun of the season and while being healthier, happier, and more energized.
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