4 tips for a healthy summer

Get out

Summer can be a good time to do some physical activity while enjoying the nice weather.

Walking in the country, or even the city streets, going to a zoo, exploring a park or biking are all fun summertime activities.

When it is very hot, try to go outside early in the morning and late in the afternoon.

Physical activity is good for mental health, it improves cognition in children and older adults and it leads to better sleep.

-> Please use sun protection, sunglasses and a hat :-)

Sun protection

Sunlight is good for the body. It is an excellent source of vitamin D and it can improve mood. However, like many things, too much can be unsafe.

To protect the skin from UVA rays, choose a sunscreen that blocks both UVA and UVB rays and that has a protective factor of at least SPF 30.

-> Take a look at the EWG (Environmental Working Group) Sunscreen Guide to make the right choice.

Stay hydrated: Drink water

In hot weather, it is essential to drink plenty of water, and to replenish all the fluids that are lost through perspiration.

Drinks that contain alcohol or caffeine are not effective against dehydration (no sorry, your mojito can’t be effective lol). They can increase fluid output, making it harder to be properly hydrated.

Signs of dehydration include:

  • Dry mouth

  • Headache

  • Light-headedness

  • Dizziness

  • Little or no urination

  • Constipation

  • Muscle cramps.

-> Don’t just drink water during activities. Drink it throughout the day! And try to avoid sodas or juices high in sugar.

Bugs and insects

Some insects can give a painful skin.

When you are outside and, especially in a warm climate, it is a good idea to use insect repellent (ALWAYS talk with your doctor or pharmacist before buying any item and specify if it is for an adult or a child).

Bites and stings can lead to allergic reactions and infections.

Check your body for ticks after spending time in wooded areas.

-> Tips to prevent insect stings include:

  • Keeping windows and doors closed

  • Throwing out garbage as often as possible

  • Wearing closed toe shoes all the time

  • Avoid excessive use of fragrance

  • Avoid wearing dark colours or floral prints that may attract wasps

Take note of these 4 tips, ENJOY, relax, TAKE TIME for you, do what you love. Just live and be you.

Have a healthy, sunny and funny summer guys.



C&You Coaching, by Claudia C.

Certified, Holistic Health Coach

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Certified Integrative Nutrition Health Coach (INHC)

The information in this website is not intended as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. It is intended as a sharing of knowledge.  I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.  Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always be sure you talk with your doctor before making any changes in diet when you have an existing medical condition and check with your doctor before starting any new diet or fitness program.