Summer is the season of FUN – sunshine, vacation, pool and beach time, and more. You want to be feeling your best this season, and to help you do just that, here are a few summer health tips to keep in mind. Sure, an illness or injury can always come out of left field, but you can also keep a lot of health issues at bay when you give your body what it needs this time of year:

Stay Hydrated

In the hot summer sun, staying hydrated becomes more important than ever – and there’s more to keep in mind than just drinking water (although that’s key!). When it comes to water, aim to drink about half your body weight in ounces of water daily. Keep sipping throughout the day – even when you aren’t thirsty. 

Allow your water to do a little more heavy lifting by adding an electrolyte powder to it, too. That can help your body more efficiently absorb the water. This can be especially important on days you spend lots of time outdoors, or participate in lots of physical activity.

Avoiding too many caffeinated beverages is also helpful as you work to stay hydrated, because overconsuming caffeine can cause dehydration in hot weather.

It’s also helpful to prioritize seasonal produce in your diet to add to your hydration. Think watermelon, strawberries, cucumbers, and more. 

Worried about your hydration? Keep an eye on your urine to get a sense of how you’re doing on the hydration front. If it’s dark in color, be sure to up your hydration game.

Protect Your Skin From The Sun

Wearing SPF is a good habit all year, but in the summer it becomes more important than ever. For one, there tends to be much more of your skin exposed this time of year – especially when at the beach or pool. But it’s not just when you’re enjoying time in or near the water that you need to make sure you’re lathering up with SPF. This should be part of your daily summer routine.

Look for SPF 30 or higher, and try to remember to reapply every two hours or so on days when you’re spending lots of time in the sun.

It’s easy to miss certain spots on the body with SPF, like ears, lips, the hairline, and even the scalp. (They now have powder sunscreens that work well for the scalp! You can also opt for a good sun hat to keep your head safe from sun damage.)

Check For Ticks

If you’re spending time outside, make sure you’re regularly checking your body (and your kids’ bodies) for ticks – including hard to spot places like the scalp, behind the ears, etc. Showering quickly after being outside is a good rule of thumb as well – particularly after an activity like a hike or time in the woods.

Other tips for staying safe from ticks include using insect repellant, wearing light-colored clothing (making ticks easier to spot), and wearing long pants (tucked into socks) and long sleeves when hiking. When it comes to insect repellant, the EPA’s website has good information on choosing the right option for you.

Stay Smart In The Heat

Plan your time outdoors thoughtfully, with temperatures in mind. If possible, try to make your most active time outside in the morning or early evening, when the weather is a bit cooler and the sun isn’t as intense.

Keep the signs of heat exhaustion in mind – things like dizziness, fatigue, and headaches – and look for it in yourself and others.

Also, be aware of food safety this time of year at outdoor events like picnics and potlucks. Be sure to avoid eating food that’s supposed to be served cold but has been out in the sun for a while to keep from getting a foodborne illness. Every year, 1 in 6 Americans get sick from eating contaminated food, according to the CDC. Don’t let that be you!

Have Treatment Options In Mind

Despite your best efforts, you may find yourself in need of unexpected healthcare this summer. Remember you can come see us at Pinnacle Urgent Care for things like sunburn, severe insect bites, foodborne illness, dehydration, and other common summertime health issues. We are here if you need us, and we’ll help you get back to your summer fun as quickly as possible.