Summer is all about making the most of longer days, time outdoors, and time together. But nothing can spoil the summer fun like a sunburn or annoying bug bites.
Practicing a few simple summer wellness habits can help your family enjoy the season while avoiding the most common summer setbacks. Our health tips will help protect against insect stings and heat-related illnesses while having fun outdoors and taking the time to rest and recharge.
6 Essential Summer Season Health Tips
Stay safe this summer by protecting yourself and your family from the sun and heat. Maximize your fun by planning healthy meals, drinking plenty of water, and taking time to rest and recharge.
1. Protect Yourself From the Sun and Outdoors
Summer activities like swimming in the pool, going to the park, or hiking are all fun, but it’s important to be aware of the risks they bring, such as exposure to harmful sun rays and heat.
Heat exhaustion and heat stroke are serious health emergencies. You can reduce the risk of dehydration and heat illnesses by drinking water throughout the day and planning outdoor activities to avoid the peak heat hours between 10 AM – 4 PM. Recognizing early dehydration signs, such as thirst and heavy sweating, can help avoid worsening symptoms and emergencies.
Follow sun safety tips to protect yourself and your kids from the sun’s harmful rays by:
- Applying a broad-spectrum sunscreen every two hours
- Wearing protective clothing, broad-brimmed hats, and sunglasses
- Seeking shade whenever possible
Stay aware of local insects like mosquitoes and fire ants and prevent bites and stings by:
- Using bug repellent
- Avoiding insect hives and nests
- Knowing first aid for common types of bug bites and stings
2. Get Outside and Have Fun, Safely
Before you head outside to bike or even play in your own backyard with your kids, make sure you’re prepared to address minor injuries, manage potential weather changes, and follow recreational water safety guidelines. Always keep appropriate footwear, water bottles, and sun protection gear within reach. Stay aware of your surroundings and find your way inside if it gets too hot or a storm rolls in.
Always shower before and after swimming. Avoid swimming if you have open cuts or a rash. Make sure there is a lifeguard or other adult supervision around pools, beaches, or lakes. Look out for signs of a swimmer’s ear to reduce the risk of ear infections after swimming.
3. Eat Seasonally and Fuel Up
Summer is prime time of year for fresh fruits and veggies. They’re delicious and can also help with hydration on hot days. Snack on in-season products like berries, melons, cucumbers, and leafy greens for a refreshing boost of energy and hydration.
Hot weather can make you reluctant to eat full meals. Eating heavy meals on hot, humid days might make you feel sluggish and heavy. However, fuel is important, especially if you’re being active outdoors. Meal planning and stocking up on tasty, refreshing snacks like fruits and veggies can simplify summer eating.
Pack healthy snacks like trail mix, fruit, and veggies. These can help replace fluids and electrolytes you lose from sweating. Schedule snack breaks so you stay fueled up during activities, and keep drinking water while you’re out and about.
4. Rest and Recharge
Long daylight hours can make it tempting to stay up as late as possible. The extra sunshine can disrupt sleep schedules for the whole family. Remember that getting enough rest is important because it supports immune health and energy for busy summer days.
Make sure you get the sleep you need by keeping a consistent bedtime and wake-up schedule. Blackout curtains or eye masks can help you get enough hours of sleep, even on days with early sunrises or late sunsets. You can also promote good sleep by winding down screen time an hour or so before bed.
5. Relax and Listen to Your Body
It’s tempting to cram as many activities as you can into the summer months, but don’t forget rest and relaxation. As you look at your summer calendar, try to balance social summer activities with intentional downtime to recharge and avoid burnout. Check with your family whether everyone is having fun. If they seem overtired or overwhelmed, shift plans to better accommodate everyone’s needs.
Remind yourself to listen to your body and give it what it needs, whether that’s another activity or a chance to rehydrate, rest, and revive at home.
6. Stay Connected and Support Your Mental Health
Summer is a big shake-up for families with kids. With school out of session, schedules shift for the whole family. More social events and activities can be tiring for people of all ages. The shift out of the normal routine can affect moods and make kids (and adults!) more emotional than usual.
Protect moods and mental well-being with calming strategies, such as:
- Making time for genuine connection with family and friends
- Stepping outside for fresh air and some time alone
- Limiting screen time to make room for in-person activities
- Creating a consistent daily routine to give kids a sense of predictability
It’s okay to say no to some summer plans if you or your kids don’t have the bandwidth for it. Watch for signs of irritability or low mood in yourself or your kids, and adjust plans to meet those needs. Reach out for support when you need it; asking for and receiving help will get you back to summer fun more swiftly.
Make the Most of Your Summer
You and your family can enjoy a healthy, happy summer by planning ahead before heading outdoors. Wear weather-appropriate clothing and use broad-spectrum sunscreen to protect against the sun. Choose healthy snacks and drink plenty of water to stay hydrated in the heat. And don’t forget to set aside time for rest!
Remember that summer should feel enjoyable, not stressful. Do the things that are fun for your family, and don’t feel pressured to overschedule yourself.
Despite all your planning and preparation, bumps, bruises, or bug bites can still happen. If you or your family needs medical attention this summer, Next Level Urgent Care can help. We have over 45 locations around Houston, Austin, and San Antonio, so you can get same-day care at a location convenient to you.
All Next Level Urgent Care locations are open 7 days per week, 9 AM – 9 PM. Walk-ins are always welcome, or you can use our mobile app to check in online and skip the wait.
