Summer is here, and it’s time to soak up the sun, enjoy the outdoors, and feel your best. To make the most of the season, creating your ultimate summer health checklist should be top priority.
Whether you’re spending the day at the beach, hiking, or just enjoying time with family, a few simple safety measures can keep you protected throughout the hotter months.
Here’s your ultimate summer health checklist to help you stay safe and feel great all season long.
1. Drink Enough Water
This might be the most important part when creating your ultimate summer health checklist. The heat can be brutal, and staying hydrated is the most important step in keeping your body in top shape.
Dehydration can lead to fatigue, headaches, and even heatstroke, so it’s crucial to drink plenty of water throughout the day.
Aim for at least 8-10 glasses of water a day, and more if you’re active or out in the sun for long periods. If plain water gets boring, add a twist of lemon or cucumber for a refreshing taste.
Electrolyte drinks or coconut water can also help replenish lost minerals if you’ve been sweating a lot.
2. Wear Sunscreen – Every Day
Skin protection is key when spending time outdoors. Sunburns can sneak up on you, even if it doesn’t feel hot. Choose a broad-spectrum sunscreen with SPF 30 or higher, and apply it generously to all exposed skin. Don’t forget places like the back of your neck, ears, and the tops of your feet.
Reapply every two hours, or more often if you’re swimming or sweating. Remember, sunscreen isn’t just for the beach – it’s important for any time you’re outside, whether you’re walking to the store or spending the day in the yard.
3. Protect Your Eyes
The sun’s UV rays can also damage your eyes, leading to problems like cataracts or macular degeneration over time. Sunglasses with UV protection are a must-have for all outdoor activities.
Look for sunglasses that block 99-100% of UVA and UVB rays to keep your eyes safe.
If you wear prescription glasses, you can find sunglasses with built-in prescription lenses, or you can use clip-on sunglasses to make sure your eyes stay shielded without sacrificing vision.
4. Keep Your Skin Moisturized
The sun, saltwater, and chlorine can dry out your skin. Hydrate from the inside out by drinking plenty of water, but also remember to moisturize your skin daily. Choose a lightweight, non-greasy moisturizer that suits your skin type.
A good after-sun lotion with aloe vera or coconut oil can also help soothe your skin after long hours outdoors. Make sure to keep your skin feeling soft and protected, especially after swimming or spending time in the heat.
5. Eat Light and Fresh
Summer is the perfect time to enjoy fresh fruits and vegetables, which are packed with nutrients and help keep you feeling light and energized. Hydrating fruits like watermelon, oranges, and strawberries are perfect snacks to keep you cool.
Aim to fill half your plate with fruits and veggies at every meal, and don’t forget to mix in some lean proteins and whole grains. Avoid heavy, greasy foods that can weigh you down and make you sluggish in the heat.
6. Watch Out for Allergies
With summer comes increased pollen and other allergens in the air, which can cause sneezing, runny noses, and itchy eyes. If you’re prone to seasonal allergies, now is the time to stock up on over-the-counter antihistamines. Nasal sprays and eye drops can also help alleviate irritation.
Make sure to monitor the local pollen count and try to stay indoors when levels are high. If you’ve been outside, change your clothes and wash your hands and face to avoid tracking allergens into your home.
7. Get Enough Sleep
Longer days and warmer evenings can sometimes mess with your sleep schedule, but good rest is essential to maintaining your health. Aim for 7-8 hours of sleep each night to keep your energy levels high and your immune system strong.
Create a cool, quiet environment for sleeping. If it’s particularly hot, use a fan or air conditioner to keep your room comfortable. Keep your routine consistent to help your body adjust to a healthy sleep pattern.
8. Stay Active, But Be Smart
Summer is a great time to stay active with outdoor activities like hiking, swimming, cycling, or even a simple walk in the park. But don’t overdo it. The heat can be draining, and it’s easy to get dehydrated or overheated.
Start slow, and give your body time to adjust to the warmer temperatures. Always warm up before any physical activity and cool down afterward. Listen to your body – if you start feeling dizzy, lightheaded, or fatigued, it’s time to take a break and cool off in the shade.
9. Protect Your Feet
Your feet take a beating during the summer, whether you’re walking barefoot at the beach or wearing flip-flops all day. To avoid foot pain or injury, choose comfortable shoes that provide support for long walks or outdoor activities.
If you plan to be on your feet for extended periods, consider wearing cushioned socks or shoes that offer arch support. Don’t forget to apply sunscreen to your feet, especially if you’re wearing sandals.
10. Stay Safe in the Heat
Heat-related illnesses like heat exhaustion and heatstroke are serious concerns, especially during peak summer months. To prevent overheating, avoid outdoor activities during the hottest parts of the day (typically from noon to 3 p.m.).
Wear lightweight, loose-fitting clothing that allows your skin to breathe, and try to stay in the shade when possible. Make sure to take breaks and drink plenty of water if you’re out in the sun.
If you experience dizziness, nausea, or excessive sweating, move to a cooler area, drink fluids, and rest.
11. Stay Safe While Swimming
Swimming is one of the best ways to stay cool in the summer, but safety should always come first. Always swim in designated areas with lifeguards, especially if you’re in natural bodies of water like lakes or rivers.
If you’re swimming in a pool, make sure the water is clean and properly treated with chlorine. Never leave children unattended near water, and wear sunscreen to protect your skin from harmful UV rays.
Final Thoughts
Summer should be about enjoying the sunshine, making memories, and feeling your best. By following this checklist, you can stay healthy, protected, and energized all season long.
Need help finding the right products for your summer needs? Visit Gattis Pharmacy, we offer you the best products for your summer needs.
