Your Guide to Summer Health: Tips for the Whole Family

Summer is here, bringing long days, school vacations, and plenty of fun under the sun. Discover how to enjoy a safe and healthy season with our top summer health tips for the whole family.

How Much Time in the Sun is Safe?

Understanding safe sun exposure is important, especially with Texas’s intense summer UV levels. The amount of safe sun time depends on the UV index and your skin type. On high UV days, which are common in Texas, extra precautions are necessary.

UV Index and Skin Type

The UV index measures the strength of ultraviolet radiation. On a scale from 0 to 11+, higher numbers mean a greater risk of sunburn. In Texas, the UV index can often reach very high levels. People with lighter skin can burn in as little as 10 minutes, while those with darker skin may take over an hour.

Sun Safety Tips

Staying safe in the sun doesn’t mean staying indoors. Here are some tips:

• Limit sun exposure – Avoid the sun between 10 a.m. and 4 p.m. when UV levels peak.
• Wear protective clothing – Use lightweight, long-sleeved shirts, hats, and sunglasses.
• Use sunscreen – Choose a broad-spectrum sunscreen with at least SPF 30. Apply it 15 minutes before going outside and reapply every two hours, or after swimming or sweating.

Healthy Summer Eating

Eating well in the summer is key to feeling your best. Balance is essential – half your plate should be fruits and vegetables, with grains, protein, and dairy making up the rest.

Enjoy Summer Produce

Summer offers a bounty of fresh produce. Enjoy seasonal fruits and vegetables like:

• Avocados
• Cucumbers
• Tomatoes
• Bell peppers
• Blueberries
• Watermelon

These foods are not only delicious but packed with nutrients. Grilling is a great way to prepare many of these summer vegetables.

Eating Out Healthily

Dining out more often is common in summer, but it can challenge healthy eating habits. Here are some tips:

• Watch portions – Restaurant portions are often large. Eat a reasonable portion and take the rest home.
• Pre-plan – Check the menu beforehand to choose healthy options.
• Start with a salad – This helps fill you up with nutritious greens.
• Choose wisely – Go for grilled, baked, or steamed dishes instead of fried or creamy ones.
• Control dressings – Ask for dressings and sauces on the side.
• Healthy drinks – Choose lower-calorie drinks like red wine if you drink alcohol.

Always stay hydrated, especially in the summer heat. Water is the best choice for staying hydrated without added sugars or calories.

Exercising Safely in the Heat

Exercise is vital for health, but it’s important to do it safely in the heat. Heat and humidity can increase your core body temperature, leading to heat-related illnesses if you’re not careful.

Recognize Heat-Related Illnesses

Watch for signs like:

• Muscle cramps
• Headache
• Weakness
• Dizziness
• Fatigue
• Nausea

If you notice these symptoms, it’s important to cool down and hydrate immediately.

Tips for Safe Summer Exercise

Staying active during the summer is important for maintaining your health, but exercising in the heat requires extra precautions. As temperatures rise, so does the risk of heat-related illnesses, which can turn a good workout into a dangerous situation. It’s important to understand how heat and humidity affect your body and to take steps to stay cool and hydrated. Here are some tips to help you safely enjoy your summer workouts.   

• Dress appropriately – Wear light-colored, loose-fitting clothes.
• Avoid peak heat – Exercise early in the morning or late in the evening.
• Stay hydrated – Drink plenty of fluids, even if you don’t feel thirsty. Sports drinks can help replenish electrolytes.
• Use sunscreen – Protect your skin while exercising outdoors.
• Incorporate water – Swimming or water aerobics are excellent options.
• Adjust intensity – Scale back your workout intensity on hot days.
• Break it up – Consider shorter, more frequent workouts.
• Indoor options – On extremely hot days, move your workout indoors.

Stay Safe This Summer

We hope these tips help you and your family stay safe this season. If you need emergency medical attention for heat-related issues or any other concerns, we’re here for you 24/7. Find your nearest Physicians Premier facility and stay prepared for a safe, enjoyable summer.

By following these simple summer health tips, you can enjoy all the fun and excitement of summer while keeping your family safe. Remember, a little preparation goes a long way in ensuring a fantastic and worry-free season!

Sources:

“In brief: How much sun is too much?” National Library of Medicine, https://www.ncbi.nlm.nih.gov/books/NBK321117/
“UV Index for Texas,” UV Index Today, https://www.uvindextoday.com/usa/texas  
“Staying Safe Under the Sun,” Physicians Premier, https://mdpremier.com/skin-cancer-awareness-staying-safe-under-the-sun/
“Summer Health Tips: Staying Healthy Over Summer Break with Balanced Diet and Exercise,” Center for Healthy Eating and Activity Research (CHEAR), https://chear.ucsd.edu/blog/summer-health-tips-balanced-diet-exercise
“8 tips for making healthy choices at a restaurant,” Piedmont Healthcare, https://www.piedmont.org/living-real-change/8-tips-for-making-healthy-choices-at-a-restaurant
“Summer Safety: 5 Tips to Preventing Heat-Related Injuries in Your Fitness Routine,” Ortho Carolina, https://www.orthocarolina.com/orthopedic-news/summer-safety-preventing-heatrelated-injuries-in-your-fitness-routine