Summer Health Tips for the Whole Family

Stay Hydrated Throughout the Day

Hydration is one of the most important parts of summer wellness. When the weather is hot, your body loses more fluids through sweat. If those fluids are not replaced, dehydration can happen quickly. Make water your main drink throughout the day, especially if you are spending time outdoors, exercising, traveling, or attending summer events. Do not wait until you feel thirsty to start drinking water.

Signs of dehydration may include:

• Dry mouth
• Headache
• Dizziness
• Fatigue
• Dark-colored urine
• Muscle cramps
• Feeling lightheaded

Children may not always recognize when they are thirsty, so it is helpful to offer water often during outdoor play, sports, and pool days.

Protect Your Skin from the Sun

Sun protection is important for every age. Too much sun exposure can lead to sunburn, skin irritation, premature skin aging, and increased long-term skin health risks. Before heading outdoors, apply sunscreen and reapply as directed, especially after swimming or sweating. Hats, sunglasses, shade, and lightweight protective clothing can also help reduce sun exposure.

Simple ways to protect your skin include:

• Applying sunscreen before going outside
• Reapplying sunscreen during long outdoor activities
• Wearing sunglasses to protect your eyes
• Using hats or visors for extra coverage
• Taking shade breaks when possible

Even on cloudy days, UV rays can still affect your skin, so sunscreen should remain part of your summer routine.

Avoid Too Much Time in Peak Heat

The hottest part of the day is often when the sun is strongest and outdoor activity feels the most draining. If possible, try to schedule walks, sports, yard work, and outdoor play earlier in the morning or later in the evening. When you are outside during hot weather, take breaks in the shade or indoors. This is especially important for children, older adults, and anyone with asthma, heart conditions, diabetes, high blood pressure, or other health concerns.

If your family has outdoor plans, consider packing:

• Water bottles
• Sunscreen
• Hats or sunglasses
• Light snacks
• A small towel
• Cooling cloths
• Any needed medications

Planning ahead can help prevent avoidable summer health issues.

Know the Signs of Heat Exhaustion

Heat exhaustion can happen when the body gets too hot and struggles to cool itself down. This can occur after long periods in the heat, intense activity, dehydration, or not taking enough breaks.

Common signs of heat exhaustion may include:

• Heavy sweating
• Weakness
• Dizziness
• Headache
• Nausea
• Muscle cramps
• Cool or clammy skin
• Feeling faint
• Fast heartbeat

If someone is showing signs of heat exhaustion, move them to a cooler area, encourage small sips of water, loosen tight clothing, and allow them to rest. If symptoms are severe, do not improve, or include confusion, fainting, chest pain, or trouble breathing, seek medical care right away.

Keep Kids Safe During Summer Activities

Summer can be busy for families, especially with camps, sports, swimming, travel, and outdoor events. Kids may be more focused on playing than drinking water or taking breaks, so they often need reminders. Parents and caregivers can help by encouraging water breaks, applying sunscreen before outdoor activities, packing healthy snacks, and watching for signs that a child is overheated or unusually tired.

For pool days and water activities, supervision is also essential. Children should always be watched closely around pools, lakes, beaches, and other bodies of water.

Support Healthy Summer Eating

Summer schedules can make meals less predictable, especially during vacations, cookouts, and family gatherings. While it is normal to enjoy seasonal foods, balance can help support energy, digestion, blood sugar, and overall wellness.

Try to include:

• Lean proteins
• Fruits and vegetables
• Water-rich foods like watermelon, cucumbers, and berries
• Whole grains when possible
• Healthy snacks for travel or long days out

If you or a family member has diabetes, prediabetes, high blood pressure, or weight management goals, planning ahead can make summer eating easier to manage.

Stay on Track With Medications and Checkups

Travel, summer events, and busy routines can make it easier to forget medications, appointments, or regular health habits. If you take daily medication, use a reminder system, pill organizer, or travel bag to keep everything organized.

Summer is also a great time to schedule a wellness visit, especially if you are due for:

• A physical
• Blood pressure check
• Diabetes or A1C follow-up
• Medication review
• School or sports physical
• Weight management support
• Preventive health screening

Preventive care can help catch concerns early and keep your family’s health on track.

Enjoy Summer Safely

A little prevention can go a long way in helping your family enjoy the season. Drinking enough water, using sunscreen, avoiding too much time in extreme heat, and paying attention to symptoms can help reduce the risk of common summer health problems. At Advocare Unity Health Center, we are here to support your family’s health in every season.

If you have health concerns this summer or are due for a wellness visit, call today to schedule an appointment.