7 Top Tips for Your Healthiest Summer Ever!

By Erika Fehrenbach Prell

Ah…summer. Warm weather, sunshine, longer days…there’s nothing quite like it! I love to soak up all the summer vibes, and rays of sunshine, too. There are some things to keep in mind as you shift into this season to keep yourself the healthiest possible so you can do all the things! Here are your 7 Top Tips for Your Healthiest Summer Ever…enjoy!

1. Exercise Outdoors
With the weather nicer, try a new view by taking your exercise outside…or try something new! Here's some movement inspiration: yoga in the park, a scenic walk, hit the bike trails, try a sport like tennis or pickleball, or go swimming. To avoid the heat, get your move on in the morning before it warms up!

2. Freshen Up the Food
Summer is a great time to ditch processed food and boost your nutrition with fresh options. Scope out the Farmer's Markets or pop-up food stands for the latest in-season options. Or, try a CSA (community supported agriculture) share. Check your insurance benefits - CSA farms often give discounts as part of work wellness programs!

3. Up the Hydration 
Hydration takes on even more importance with warmer temperatures! Try to limit coffee and soda to decrease dehydration. Jazz up that water with fruits or fruit juice…whatever it takes to drink up! A good water goal is half your bodyweight in ounces. Depending on your activity level and the temperature, you might need more to stay hydrated in summer!

4. Protect from Summer Elements
What’s one way to ruin your summer day? Forgetting the sunscreen or bug spray to start! Ouch! Make sure to lather up with an SPF of 30, even on overcast days. Grab some sunglasses to shield your eyes. Spray up with bug spray to protect from mosquitoes and gnats (and grab the DEET if you are hiking where ticks are!). This is definitely an area where a little prevention pays off in spades instead of dealing with sunburn and peeling skin! 

5. Stay Cool
This is an important one! When the temperatures rise, be careful not to overdo it…heat stroke is no joke! Heat stroke is actually life threatening with heat exhaustion, or mild overheating of the body, being the first step. Here are the common signs of heat exhaustion: 

• headache 
  
• nausea
  
•  dizziness
  
• weakness
  
• irritability
  
• thirst
  
• heavy sweating 
  
• elevated body temperature
  
• feeling cold despite the heat
  
• low urine output 
  

If you or someone you are with are experiencing these symptoms, here are some measures to take:

• get out of the heat (find a shaded area outside, an air conditioned room or a fan is also a great option) 
  
• replenish liquids with water (avoid caffeine, soda or sugary drinks)
  
• remove unnecessary clothing
  
• apply a cool cloth to the forehead or neck
  

If symptoms persist or worsen, emergency medical attention is necessary. Advanced heat stroke or heat exhaustion progresses to confusion, altered mental status, slurred speech, loss of consciousness, hot/dry skin, seizures, and very high body temperature (possibly over 104 degrees). This is a medical emergency and requires immediate medical intervention.

6. Don't Forget Your ZZZ's
Long summer days can lead to losing track of time and abandoning the bedtime routine. While it might be tempting to pack in extra fun, making sure you get enough sleep and sticking to a bedtime is important for peak energy. Well, at least on most days😉

7.  Rest, Relax, & Recharge
Summer is a great time to take time to unplug from life and recharge your spirit! Unplug from social media, string up a hammock, and read all day. Have a lazy day at the beach. Plan a staycation and explore all the secret finds in your area…or plan a summer vacation. Take time to rest, relax, and recharge this summer!

Hope these tips help to make this the best summer yet, full of adventures and memories to last a lifetime! Shine On!