5 Summer Steps for Healthy Living

5 Summer Steps for Healthy Living


Summertime is fast approaching! Say hello to longer days, sunny mornings, picnics, and school vacations. Here are some ways to enjoy your summer and remain healthy as well.

1. Hydrate

5 Summer Steps for Healthy LivingDrink lots of fluids during the summertime. Plain drinking water is enough; don’t consume more soft drinks and sugary fruit juices. Make sure that you drink at least 8 glasses of water a day. Men should drink at least 2.7 liters of water a day, while women should drink at least 3 liters of water a day. However, if you have certain medical conditions, ask your doctor first about your individual fluid requirements.

Always carry a bottle of drinking water with you when you go outdoors, and drink whenever you are thirsty.

2. Be safe under the sun

5 Summer Steps for Healthy LivingProtect your skin from the sun when you are outside, particularly during the long and warm summer days. Use a wide-range sunscreen lotion or cream with a sun protection factor (SPF) of 30. Put it on many times during the day, and while swimming or perspiring.

Wear clothes and a wide hat or cap to protect your skin from too much sunlight. Secure your eyes with sunglasses that can obstruct 99% of UV light.

3. Eat healthy

5 Summer Steps for Healthy LivingIf you want to stay healthy this summer season, have some fruits such as strawberries, apples, oranges, pineapple, melons or grapes. These fruits are rich in antioxidants, which may help reverse cell aging and diminish the dangers of age-related diseases.

Consuming nutritious servings of mixed greens, melons, and berries during picnics and cookouts are fun. However, be careful, as hotter temperatures can easily spoil food and can bring about food poisoning.

4. Stay indoors in the middays, if you can

5 Summer Steps for Healthy LivingLimit your exposure to the sun and stay indoors if you can, particularly between 10 AM to 4 PM, when UV rays are the strongest. While indoors, use fans or air conditioning during hot days, especially if you are doing heavy physical work inside your home.

If you want to exercise, you can do so in the morning or in the night, when it’s cooler outside. If it’s too hot to go out, you may do your workouts at the gym.

5. Use insect repellants

5 Summer Steps for Healthy LivingTraveling to your favorite summer getaways? Then take a bottle of insect repellant with you. Mosquitoes and ticks can not only make your vacations seem like hell; they can also transmit diseases such as Dengue fever, which is now common even during summertime!


American Cancer Society (2019) How to Have a Happy, Healthy Summer. Retrieved from

WebMD. (2019). 8 Summer Steps for Healthy Living. Retrieved from


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-Medical Observer

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