Summer Self Care: Building Healthy Summer Habits

It’s summertime! Which means it’s time for sun-kissed adventures and cool escapes. While you’re getting ready for summer fun, don’t forget about healthy summer habits. Taking care of yourself and your body will help you stay healthy and happy in the hot summer weather. Here are four ways to help you feel your best while making memories this summer.

How can we care for our bodies in the summer?

With summer fun comes summer heat. Taking care of your body includes staying hydrated, protecting your skin from the sun, eating well, and staying active, even when it’s hot outside. Keep reading to learn more about how these simple yet effective habits can help during the sunny season, so you can enjoy everything summer has to offer.

How can I hydrate my body in the summer?

The best way to hydrate your body and skin is by drinking enough water. The National Academies of Sciences recommends a total daily water intake of 15.5 cups (3.7L) for men and 11.5 cups (2.7L) for women. This includes water from beverages and naturally found in foods like soups, fruits, and vegetables.

If plain water isn’t your favorite, there are various ways to make drinking water tastier!

• Infuse it! Add slices of lemons, lime, oranges, cucumber or strawberries, or herbs like mint, rosemary, or basil to add flavor.
• Tea-rific! Make herbal iced tea by putting a few tea bags in a pitcher of water and refrigerating overnight for a refreshing drink.
• Juice it up! Add a splash of juice to water to flavor it without too much sweetness.
• Ice, ice, baby! Freeze slices of fruit or herbs into your ice cubes for a cool drink that looks great and tastes even better.

Keep your water, infused or not, nearby. An insulated water bottle can help keep your water cool, even on hot days.

Stay hydrated during summer

Don’t forget that both caffeine and alcohol can act as a diuretic. This means that they make your body lose some water. If you are trying to keep your body hydrated, it can be helpful to either limit the amount of caffeine and alcohol you drink or make sure you drink extra water.

How to protect skin during summer

One of the best ways to protect your skin in the summer is using sunscreen daily. Choose SPF 30 or higher and remember often-forgotten areas like the tops of your feet, toes, scalp, and ears. Opt for water-resistant sunscreen, so it remains effective when in water or sweating, and remember to reapply often according to package directions.

If you’re spending a lot of time outdoors, physical barriers, like a wide-brimmed hat, UV-protective clothing, and loose long sleeves can offer extra protection while still letting you enjoy the sun safely. Worried about missing out on vitamin D? Remember that you can also get vitamin D from food and supplements!

What to eat during summer

In the heat of summer, lighter, chilled meals are often more appealing. Here are some nutrient-dense options perfect for summer dining:

Salads

Salads are great hot-weather foods. Powerhouse your salad by including protein sources like grilled chicken, beans, tofu, hard-boiled eggs, and chopped nuts. Add diced avocados or a drizzle of olive oil for healthy fats.

Sandwiches

Sandwiches are a fantastic way to make meals without a lot of cooking. Fillings could include egg salad, tuna salad, leftover rotisserie chicken, grilled meat or vegetables, or seasoned tofu. Use whole-grain bread to boost the fiber content.

Pasta salads

Pasta salads, served cold or warm, are a great way to bring in new flavors. Pasta dishes can include fruits and vegetables, grilled or sauteed meats, small amounts of cheeses, and beans, and you can even add some nuts or seeds for crunch!

Charcuterie boards

Charcuterie boards are a fun way to snack on a variety of foods. You can include different cheeses, dried and fresh fruit, pickled vegetables, slices of meat, hard-boiled eggs, hummus, and whole-grain crackers. While you may want to leave the board out all day for people to snack on, it’s best to only have these boards out for 1-2 hours max. Remember to keep cold foods cold and hot foods hot, so that food poisoning doesn’t spoil your summer day.

Fruits and vegetables

Summer is peak season for many fruits and vegetables! Berries, peaches, melons, leafy greens, peppers, eggplant, and summer squashes are at their best. These colorful picks aren’t just tasty; they’re also packed with fiber. Snack on them throughout the day or add them to your meals for a refreshing, fiber-rich boost.

Summer skincare

To help give your body and skin the nutrients it needs, try beauty-focused vitafusion gummy supplements like:

• Hair Skin and Nails: These delicious raspberry flavored gummies provide 11 essential nutrients to support luxurious hair, gorgeous skin, and healthy nails.*
• Daily Complexion: With 30 mg of zinc gluconate in every serving to help support clear skin† and antioxidant vitamins C and E to help fight free radicals, these tasty tangerine strawberry flavored gummies are a summer must-have.*
• Nighttime Skin Support: These luscious blackberry lavender gummies provide a bedtime herbal blend of botanicals traditionally used for calming along with retinol and 1250 mg of collagen peptides for skin support.*
• Biotin: With a delightful blueberry flavor, every 2-gummy serving provides 5000 mcg of biotin to support hair, skin and nails.*

†When used over time for non-cystic acne, results may vary

Exercise during summer

Staying active during the summer not only keeps your body strong, but it can also help you feel more energized naturally. Here are some ideas to help you beat the heat and keep your body in motion:

Yoga

Yoga is a great form of exercise that can increase both strength and flexibility. Consider indoor classes at yoga studies or online yoga programs so you can do yoga in the comfort of your home.

Mall walking

Escape the heat by walking in air-conditioned spaces like large shopping malls. Mall walking is a great way to stay cool and catch up with a friend while getting your steps in.

Time your exercise

Try to exercise in the morning or evening to take advantage of cooler temperatures.

Discount deals

Be sure to check your local gym’s summer pricing, many offer seasonal discounts much lower than their regular rates.

Get in the water

Swimming at a local community pool is a great way to stay cool and stay active. Swimming is gentle on joints while still being a workout. Many pools are indoors, so you can avoid the heat while enjoying the water.

Summer habits: Stay healthy in hot weather

Cultivating healthy summer habits is both simple and rewarding. By staying hydrated, protecting your skin, eating fresh and wholesome foods, and keeping active, you’re nurturing your body from the inside out. Vitafusion gummies support your health and beauty goals, so you can dive into a fun-filled summer and feel your best all season long.

Brought to you by the vitafusion™ nutrition experts.