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How to Have a Happy and Healthy Summer

How to Have a Happy and Healthy Summer

Taking Care of Your Health During the Summer Heat

With summertime upon us, that means longer days, higher temperatures, and tons of summertime activities. Unfortunately, this also means an increased chase of experiencing heat-related health complications and loss of vital nutrients through sweating.

Fortunately, there are many healthy lifestyle choices to keep in mind that can help you protect your body from the summer heat while maintaining your physical health. Here’s what you should know.

Stay Hydrated

Drinking enough water and staying adequately hydrated are essential when it comes to maintaining various areas of your physical health—especially during warmer weather conditions.

Some of the many ways being well-hydrated helps your body to function properly include:

  • Regulating body temperature
  • Keeping your joints lubricated
  • Helping the body to deliver nutrients to your cells
  • Improves sleep quality
  • Supports cognitive function
  • Supports your mood

As an adult, it is suggested that you drink about 11-16 cups of water each day. However, this water intake doesn’t have to come from drinking plain water alone—this also comes from fruit and vegetable juices, teas, and coffees. However, it is important to note that you should limit sugary or alcoholic beverages during hot weather as these types of drinks can actually dehydrate you.

Signs and Symptoms of Dehydration

During extremely high temperatures, it is essential that you recognize the signs and symptoms that you may be becoming dehydrated as this can be a sign of other heat-related illnesses and can become dangerous if left unaddressed.

Symptoms of dehydration may include but are not limited to:

  • Feeling extreme thirst
  • Dry or sticky mouth
  • Urinating less frequently
  • Skin that is dry to the touch
  • Lethargy or tiredness
  • Dizziness or lightheadedness

Protect Your Skin From the Sun

With higher temperatures and beating sun rays, the risk of experiencing heat-related illnesses is at an all-time high during the summer months.

Some of the most common heat-related illnesses include:

  • Sunburn and Sun Poisoning are inflammatory reactions to ultraviolet (UV) damage to the skin.
  • Heat Exhaustion happens when the body loses too much water and salt when attempting to cool down the body.
  • Heatstroke is the most serious heat illness that occurs when your body’s sweat response fails and your temperature rises to 106°F or higher within a 10 to 15-minute window. This is potentially fatal.

Although this can be alarming, there are ways that you can protect yourself from extreme temperatures. Here’s how.

Wear Protective Clothing

Wearing loose-fitting clothing that is lightweight and light in color are optimal choices when it comes to dressing for extremely high temperatures. This is because they help you keep your skin covered from direct sunlight while allowing your body to release heat and adequately cool itself down. Darker colors are also known to absorb sunlight, which can cause the body to overheat.

Spend Time in the Shade

Spending a lot of time in direct sunlight is often the culprit when it comes to experiencing heat-related illnesses. Remember to periodically spend time in the shade or indoors with air conditioning to allow your body to properly cool down if you plan to spend extended periods of time outdoors.

Stay Active

While the summer heat may make you feel like zing around and relaxing, it is still essential to get regular physical activity to maintain your general health.

If you’re worried about heat-related illnesses, consider adding some of these low impact activities to your routine between your more intense workouts:

  • Walking or speed-walking
  • Gardening
  • Swimming
  • Bike riding
  • Yoga
  • Tai Chi
  • Water aerobics
  • Tennis
  • Racquetball

Even though these activities are less intense, it is still important that you take regular breaks and drink water throughout the duration of your workout.

Healthy Foods to Add to Your Diet

Diet and proper nutrition also play an important role in maintaining your physical health. Try adding some of these seasonal summer foods to your diet to reap some of their health benefits.


Not only is watermelon a delicious treat to enjoy during the summer, it is also great for your health! This fruit is rich in vitamins A, B1, B5, B6, and A as well as potassium and magnesium. Watermelon’s high water content also helps you stay hydrated.


These seasonal fruits pack quite the nutritional punch being high in various vitamins and nutrients. They are rich in vitamins K and C as well as magnesium. Blueberries also have a very high level of antioxidants, which help to protect the body from free radicals that cause aging and disease.


Leafy greens like arugula are in season during the summer, which are also nutrient-dense vegetables. These green leafy vegetables are rich in vitamins A, C, and K as well as calcium, potassium, and folate.


These aromatic orange veggies are also packed with vital vitamins and nutrients. Much like watermelon, carrots are high in water content and help you to stay hydrated as you snack on them. They are also excellent sources of vitamins A, B6, and K1, as well as biotin and potassium.

Primary Care in Ridgecrest, California

At Ridgecrest Regional Hospital, our team of highly trained and experienced family physicians and internists is dedicated to providing healthcare services to patients of all ages in Ridgecrest and surrounding areas.

To learn more about our pediatric care services or schedule an appointment, visit our website or give us a call at 760-446-3551 (Mon-Fri 8 AM-4:30 PM).