Summer brings sunshine, vacations, and more time outdoors, but it also comes with its own set of health challenges. Whether you’re heading to the beach, hiking a local trail, or just spending time in the sun, it’s important to be proactive about your well-being.
Summer Health and Safety Tips
Here are practical, doctor-approved tips to help you stay safe, energized, and healthy all season long.
1. Hydration Is Non-Negotiable
Hot weather and outdoor activity mean your body loses fluids faster than usual. Aim to drink plenty of water throughout the day, even if you don’t feel thirsty. If you’re exercising, sweating heavily, or spending extended time in the sun, consider drinks that contain electrolytes to help replenish what your body loses.
Pro tip: Keep a reusable water bottle nearby and sip regularly. If your urine is dark yellow, it’s a sign you may need more fluids.
2. Protect Your Skin from Sun Damage
Sunburn can happen in as little as 15 minutes, and over time, repeated sun exposure increases your risk for skin cancer and premature aging. Apply broad-spectrum sunscreen with an SPF 30 or more daily, even during cloudy days. Reapply it every two hours, especially if you’re swimming or sweating.
Other smart sun habits:
- Wear wide-brimmed hats and UV-blocking sunglasses
- Stay in the shade during peak sun hours (10 a.m. to 4 p.m.)
- Choose lightweight, long-sleeve clothing for added protection
3. Know the Signs of Heat Exhaustion
High temperatures can take a serious toll on your body. Heat exhaustion can come on quickly, especially during exercise or prolonged exposure to hot environments. Watch for symptoms like dizziness, nausea, fatigue, and heavy sweating. If you experience any of these, move to a cooler place, hydrate, and rest immediately.
To prevent heat-related illness:
- Avoid strenuous activity during peak heat hours
- Take frequent breaks in the shade or indoors
- Wear breathable, moisture-wicking clothing
4. Keep Bugs at Bay
Bug bites are more than just annoying. They can spread illnesses like Lyme disease and West Nile virus. Use EPA-registered insect repellent when spending time outside, especially in wooded or grassy areas.
For extra protection:
- Check for ticks after hikes or time in tall grass
- Empty standing water around your home to reduce mosquito breeding
- Cover your arms and legs when in high-risk areas
5. Don’t Let Summer Disrupt Your Health Routine
Between travel and looser schedules, it’s easy to fall out of healthy habits. Stick to your routine when you can, especially with medications, sleep, and nutrition. Continue managing chronic conditions with your provider’s guidance, and don’t skip preventive appointments.
Stay active, but do it safely:
- Take early morning or evening walks to avoid peak heat
- Choose indoor workouts on especially hot days
- Wear proper footwear to avoid injury
- Hydrate before, during, and after activity
6. Watch for Summer-Related Infections
Warm, humid conditions can encourage the growth of bacteria and fungi, leading to issues like athlete’s foot, rashes, or ear infections (especially from swimming). Dry off thoroughly after water activities, wear breathable shoes, and avoid sharing towels or personal items.
If you’re experiencing skin irritation or unusual symptoms, don’t wait—talk to your provider.
Make It a Healthy Summer
Summer is a great time to enjoy the outdoors, relax, and recharge, but staying healthy requires a little extra attention. With the right precautions, you can make the most of the season while keeping yourself and your loved ones safe.
Have health questions or need a seasonal check-up in Center City Philadelphia? Reach out to Ninth Street Internal Medicine at (215) 440-8681 to stay ahead of summer-specific concerns.
Sources:
https://www.brownhealth.org/be-well/your-guide-healthy-summer
https://www.gundersenhealth.org/health-wellness/eat-move/8-tips-to-stay-healthy-this-summer