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Health Tips for a Healthy Summer

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Health Tips for a Healthy Summer

Summer is a time for enjoying the great outdoors, indulging in delicious seasonal foods, and taking well-deserved vacations. However, it also comes with its unique set of health challenges. From intense sun exposure to food safety concerns, there are numerous factors to be mindful of. Here's a comprehensive guide with health tips to ensure you have a safe and healthy summer.


Spending time outdoors is one of the best parts of summer, but it's crucial to protect yourself from the sun's harmful effects.

Sunscreen Application

One of the most important steps you can take is to apply sunscreen regularly. Choose a broad-spectrum sunscreen with an SPF of at least 30 and apply it generously on all exposed skin 15 minutes before going outside. Reapply every two hours and immediately after swimming or sweating. Don’t forget often overlooked areas like the ears, back of the neck, and tops of the feet. Remember, you can get sunburnt even on a cloudy day.

RELATED: Coping with Heat and Humidity During Summer Pregnancy: Tips for Staying Cool


Drinking water is even more essential in the summer when the soaring temperatures cause us to lose our body’s moisture quickly. Drink plenty of water throughout the day, even if you don't feel thirsty. Carry a reusable water bottle to remind yourself to drink regularly. If you don’t like drinking water, try infusing your water with fruits like lemon, cucumber, or berries for a refreshing and healthy twist.

Summer Activities

Whether you and your family enjoy hiking, biking, fishing, or other outdoor activities, it’s important to be aware of the specific risks of each. Avoid traveling alone and use the buddy system. Be careful when sharing the road with cars or other cyclists. And as pedestrians, avoid staring at your phone when crossing or walking on the road.

Water Safety

Whether heading to the beach, pool, or lake, being aware of the risks of water activities can help you cool off without worries.

Swimming Safety

Always swim in designated areas supervised by lifeguards. Follow posted rules and guidelines, and never swim alone. For those with children, ensure they are always within arm’s reach and equipped with appropriate flotation devices.

Boating Safety

When taking the boat out, always wear a life jacket, regardless of your swimming ability. Ensure your boat is equipped with necessary safety gear such as child and adult-sized life vests, flares, and a first aid kit. Avoid alcohol consumption while operating a boat.

Road/Traveling Safety

Taking a road trip this summer? Keep these tips in mind to stay safe on the road.

Vehicle Maintenance

Before embarking on a trip, ensure your vehicle is in good condition. Check the tires, brakes, oil, and coolant levels. Carry an emergency kit, including a spare tire, jack, jumper cables, and basic tools.

Safe Driving

Avoid distractions while driving. This means no texting, eating, or fiddling with the GPS. Take breaks frequently to rest and stay alert. Plan your route in advance and share your itinerary with someone back home.

For teens who just got their driver’s license, summer is an exciting time to enjoy the freedom of hanging out with friends. Ensure they are aware of safety precautions on the road and have them share their location with you or someone else while traveling this summer.

RELATED: Summer Break Safety Tips

Avoiding Common Summer Injuries and Illnesses

Summer activities can sometimes lead to injuries and illnesses. Here’s how to avoid them.

Heat-Related Illnesses

Stay indoors during peak sun hours (10 AM to 4 PM) to protect yourself from heat exhaustion and heat stroke. Wear lightweight, loose-fitting clothing and hats. If you’re feeling overheated, seek shade, hydrate, and cool down with damp cloths or a fan.

Insect Bites

Mosquitoes, ticks, and other insects are more active in summer. Use insect repellent containing DEET or picaridin, and wear long sleeves and pants in wooded or grassy areas. Check yourself and your children for ticks after being outdoors.

Food Safety

Summer picnics and barbecues require extra attention to food safety to prevent foodborne illnesses.

Proper Storage

Keep perishable foods like meats, dairy, and salads in a cooler with ice packs. Avoid leaving food out in the sun, and observe the “two-hour rule”: don’t let perishables sit out for more than two hours (one hour if it’s over 90°F).

Safe Grilling

When grilling, ensure meat reaches the appropriate internal temperature: 145°F for fish, 160°F for ground meats, and 165°F for poultry. Use a food thermometer to check. Avoid cross-contamination by using separate plates and utensils for raw and cooked foods.

Personal Wellness

Even amidst all the fun, don’t forget to maintain your wellness.

Healthy Meals

Take advantage of the season by incorporating fresh fruits and vegetables into your meals. Make salads with greens, tomatoes, cucumbers, and peppers. Grill vegetables like zucchini, corn, and asparagus. Opt for lean proteins like chicken, fish, and plant-based alternatives.


Stay active with summer-friendly workouts. Go for morning or evening walks or runs when it’s cooler. Try outdoor activities like hiking, cycling, or paddleboarding. Remember to stay hydrated and protect your skin with sunscreen and appropriate clothing.

Mental Health

Summer can be a busy time, so make sure to carve out moments for relaxation and mental well-being. Practice mindfulness or meditation, spend time with loved ones, and engage in hobbies that bring you joy. Ensure you get enough sleep to rejuvenate.

Protect Your Health at Antelope Valley Medical Center

Summer is filled with so many opportunities to make good memories with friends and family, relax, and get outside for your favorite activities. These tips can help you enjoy all that summer has to offer safely.

At Antelope Valley Medical Center, we know how exciting this season can be. That’s why we offer the Antelope Valley community all the care you need to enjoy summer to the fullest. From emergency services to seasonal specialty care, our full-service acute-care team works hard to take care of your health and wellness.

Find out more about our services here.