Five Tips for a Healthy Summer

Summer is in full swing, and there’s no better time to focus on maintaining a healthy lifestyle while enjoying the warm weather to the fullest. With longer days and ample opportunity for outdoor activity, it’s important to keep your well-being at the forefront of your daily schedule. Whether you’re planning a beach getaway or simply looking to make the most of the remaining sunny days, here are five tips to help you enjoy a healthy and fulfilling summer.


Taking the proper steps to protect your skin from the sun is a year-round responsibility. However, when summer arrives, it’s even more important to shield yourself from harmful  Ultraviolet (UV) radiation. Sunscreen protects you from painful sunburns, skin cancer, and premature aging. The Sunburn Protection Factor (SPF) in your sunblock indicates how long it would take for the summer’s UV radiation to burn or redden your skin when using the product as directed, compared to the amount of time spent outside without any sunscreen. For example, SPF 30 would provide 30 times longer protection against burning compared to not wearing any sunscreen. To ensure effective coverage while enjoying the outdoors for an extended period of time, The Skin Cancer Foundation recommends using a water-resistant, broad-spectrum sunscreen with SPF 30 or higher.

While this is a fantastic start to your summer skincare routine, it’s also important to remember that sunblock alone cannot shield your skin against all UV rays. You should also consider wearing a lightweight hat that will provide further protection to your scalp.

Insect repellent is another vital component of your summer skin care. As the temperature rises, so does the need to shield yourself from pesky insects. Mosquito bites are not only irritating but can serve as a gateway for diseases that can wreak havoc on your well-being in the long run.

Mosquitos are not the only troublemakers to watch out for during the summer months. Ticks have also been on the rise this summer, especially for those living in heavily wooded areas. Ticks are known to carry Lyme disease, which results in various symptoms, including fever, extreme fatigue, headaches, and muscle aches. In more severe cases, Lyme disease can affect the body’s heart, joints, and nervous system. Take preventative measures and throw on some lightweight long-sleeves, use insect repellant, and conduct regular tick checks after spending time in areas where ticks are present. If you notice a bullseye-shaped rash on your skin, experience any flu-like symptoms, or suspect you may have been exposed to ticks, be sure to visit your doctor quickly.  Early detection and treatment of Lyme disease can greatly improve recovery outcomes and prevent any long-term complications from arising.


Protecting your eyes from the sun is another key element for a healthy summer. Wearing the right sunglasses will reduce your eye’s exposure to UV-A and UV-B rays which can cause damage to your cornea, retina, central vision, and macula. Sunglasses that absorb UV rays will give you the most protection! You’ll also want to keep the area around your eyes properly moisturized, so schedule a visit with your dermatologist and get their recommendation on which moisturizer is right for you.


With temperatures hitting record highs this summer, it is vital to drink plenty of water. There is no “one size fits all” answer to how much water you should drink, but most health experts recommend that adult males consume about 15.5 cups and adult females about 11.5 cups of water each day.  If you’re spending extended amounts of time outdoors or exerting energy while working, running, hiking, or swimming, you’ll also want to make sure you replace electrolytes. You can do this by adding extra nuts and broccoli to your diet or by consuming a sports drink like Gatorade.

The key to maintaining proper hydration lies in listening to your body’s signals. If you are losing sweat, or getting fatigued, take a break indoors and rehydrate. To help you stay on track with your hydration, you can even set reminders on your phone to prompt you to drink more water. If you’re an iPhone user, take advantage of the Health App and conveniently track the amount of water you drink on a daily basis.

Get Outside

Summer is the perfect season to embrace the great outdoors and soak in the rejuvenating benefits of Vitamin D. Take some time away with your family to go on a hike or enjoy an early morning walk through the neighborhood. For those who enjoy being in the water, swimming offers a refreshing and invigorating way to optimize the summer season and get some exercise. Swimming engages multiple muscle groups, improving your strength, flexibility, and cardiovascular fitness. It’s also a low-impact exercise that puts minimal stress on the joints, making it an ideal option for those who want to engage in a non-weight-bearing activity. Swimming is the perfect way to cool off and beat the heat during the hot summer months, allowing you to fully enjoy the benefits of being outdoors while staying refreshed.


For many, summer is one of the busiest times of the year, and it’s important to take time out of your schedule to rest. Make sure you get plenty of sleep each night to effectively recharge for the next day. As you probably already know, rest is much more than mere sleep! Summer is also the perfect time to unwind from technology. Taking a break from screens not only provides your eyes which much-needed respite but also opens up opportunities to cherish moments with your loved ones and engage in meaningful activities. Take advantage of the long days and connect with old friends, sit by the pool reading your favorite book, or relax on the porch and enjoy the sights and smells of summer.


If you feel like you’ve lost your vitality, spark, or drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.