Summer Strong: Staying Active, Safe, and Hydrated
Summer is here. That means longer days, warmer temperatures, and fun in the sun. But thriving in the heat requires more than just good intentions. Here’s how to get the most out of your summer while staying healthy and safe.
Sun Safety: Protection and Perspective
When you’re planning to be outside this summer, the basics really matter: sunscreen, a good hat, and UPF clothing. Apply a broad‑spectrum SPF about 15–30 minutes before you head out, and reapply every couple of hours (or sooner if you’ve been swimming or sweating). And don’t forget the sneaky spots we all miss: ears, the back of the neck, hands, and the tops of your feet.
But here’s the thing: the sun isn’t the villain it’s often made out to be. Our bodies are designed to interact with sunlight, and in the right context, it can be incredibly supportive for your overall well‑being.
The Power of Morning Sun
Early‑morning sunlight, roughly between 7–10 a.m., is gentle, and the UV levels are lower. This kind of light does something pretty amazing: it hits special cells in your eyes that talk directly to your brain’s internal clock. That daily “light cue” helps regulate your sleep, your cortisol rhythm, your mood, and even your metabolism. A short morning walk can be a simple way to set the tone for your whole day.
Sunlight and Vitamin D
The sun also helps your body make vitamin D, which is important for strong bones, muscle function, nerve signaling, and immune health. But how much sun someone needs for vitamin D isn’t the same for everyone; it depends on things like skin tone, where you live, the season, and your personal health.
Because UV exposure also raises the risk of skin cancer, major health organizations recommend getting most of your vitamin D from food and supplements and using sun protection when you’re outdoors for more than brief, incidental exposure. If you’re unsure what’s right for you, a healthcare provider can help you figure out a safe approach.
A Simple Sun‑Smart Routine
- Morning walk (7–10 a.m.)
Enjoy the natural light and give your circadian rhythm a gentle nudge. - Late‑morning or midday outdoor time
Spend time outside however you like—just use sun protection if you’ll be out for more than a quick moment. - Peak UV hours (10 a.m.–4 p.m.)
This is when sunscreen, shade, and a good hat really earn their keep.
Hydration: More Than Thirst
Water is an essential nutrient at every age, so optimal hydration is important for good health. By the time you feel thirsty, you’re already mildly dehydrated. In summer heat, fluid losses accelerate quickly. The general recommendation for daily water intake from the Harvard T.H. Chan School of Public Health is approximately 104 oz. for men and 72 oz. for women. Higher amounts may be needed for those who are physically active or exposed to very warm climates. Lower amounts may be needed for those with smaller body sizes. It’s important to note that these amounts are a general guide; many factors can affect a person’s optimal fluid intake.
Daily Targets:
- 104 oz. for men (13 cups)
- 72 oz. for women (9 cups)
- Most people need an extra 1–2 cups (8–16 oz.) of water for every 20 minutes of exercise in the heat.
Water is best. Sports drinks containing electrolytes can be beneficial during intense or prolonged exercise lasting more than 60–90 minutes.
Exercising in Summer Heat
When exercising in summer heat, strategy matters. Schedule physical activity early in the morning or in the evening, when temperatures drop and UV radiation is lower. If midday exercise is unavoidable, reduce your intensity by 20–30%, use sunscreen, wear a hat and moisture‑wicking, light‑colored clothing, stay hydrated, and take regular shade breaks.
Know the Warning Signs: Heat illness exists on a spectrum
- Heat Cramps: Muscle spasms, usually in legs or abdomen. Rest, hydrate, and replenish electrolytes.
- Heat Exhaustion: Heavy sweating, weakness, cold/clammy skin, nausea. Move to a cool place immediately and hydrate.
- Heat Stroke: Body temperature above 103°F, hot/dry skin, confusion. This is a medical emergency—call 911.
- Sunburn: Cool compresses, aloe vera, and hydration help. Severe blistering needs medical attention.
A Few More Things to Consider
Protect your eyes. UV rays can damage your eyes over time. Wear sunglasses that block 99–100% of UVA and UVB rays. This is especially important around sand and water.
Check on others. Children, older adults, and pets overheat faster. Never leave anyone in a parked car, even briefly. Check on elderly neighbors during heat advisories.
Eat seasonal and cooling foods. Cucumbers, watermelon, berries, and leafy greens all have high water content.
Don’t forget to have fun!
References for further reading:
Be Active Safely in Warm Weather
