10 Tips to Stay Healthy this Summer!


By: Anastasia McAdams https://lettuceattend.com/

            The weather is warmer, the sun is brighter, and the days are longer…I think it’s safe to say summer is here to stay a while. Let’s break down 10 ways you can stay healthy this summer!



1.     Drink plenty of water (and then drink more water after that!)

Many experts recommend drinking 8-10 cups of water per day, but with the summer heat you will most likely be sweating a lot! Try to aim for 1 gallon of water a day. Carry a water bottle with you everywhere you go!

*BONUS TIP* Whenever you start to crave sweets, chug a glass of water. Most likely you are just dehydrated!

2.     Wear sunscreen

Probably one of the most important tips right after drinking water! Aim for a sunscreen that is 30 SPF, broad spectrum, and water resistance. Try to apply sunscreen every 40 minutes. It is always best to research sunscreens that are non-toxic as well. Did you know 1 in 5 American develop skin cancer in their life? Lather up!

3.     Avoid being outside at 3 p.m.

Several studies have shown that 3 p.m. is the hottest time of the day. Avoid going outside at this time and stick to indoor activities when you can. If you do have to be outside, move slower! Don’t overdue yourself in the heat.

4.     Wear a hat

Along with sunscreen, wear a hat whenever possible. You not only want to avoid your face getting sun damage, but you want to protect your eye sight as well! Try keeping a ball cap in your car, purse, gym bag, etc. that way you always have one laying around to throw on.

5.     Eat hydrating foods

Watermelon, cucumber, celery, grapes, and berries are all wonderful foods to eat to stay hydrated. Did you know watermelon is made up of 92% water? Try swapping watermelon for those late-night ice cream cravings or even throw it on the grill! Grilled watermelon tastes great! Another fun food to eat is popsicles! Try making a fun and healthy popsicle recipe to enjoy with your kids.

6.     Take a walk after dinner

The temperature drops a little in the evenings so be sure to fit in a walk after dinner if you can. Taking evening walks is a great way to help your food digest, spend time with loved ones, help you unwind.

7.     Avoid drink too much alcohol

Now, don’t ditch alcohol altogether because that only leads to you craving it more! Instead, cut back to 1 – 2 drinks per week. Alcohol can dehydrate you very quickly, so it is best to avoid it altogether if you can. Try swapping alcohol for sparkling water, smoothies, vegetable and fruit juices, or infused waters.

8.     Eat smaller meals

With the temperatures being so hot, the last thing you will want to do is eat a large meal. Eating a large meal can only leave you feeling lethargic! Instead, aim for smaller quantities that help your energy levels, not deplete them.

9.     Bike to work

Mornings are usually a little cooler temperature wise so try riding your bike to work! It is hard to do much physical activity outside during the winter months so enjoy these few months where you have the chance to bike or walk to work!

10. Visit your local Farmer’s Markets

Farmer’s Markets are a wonderful way to make sure you are eating seasonally. Certain fruits and vegetables grow best in certain seasons for a reason…because that is when it is the best time for your body to eat them! Try visiting the market and researching fun ways to cook the produce you picked up. Also, never hesitate to talk to the Farmer you are purchasing from.