Summer often brings a welcome shift in routine. The days are longer, the weather invites us outside, and many families spend more time traveling, socializing, and enjoying seasonal activities. From hiking and camping to backyard barbecues and family vacations, summer can feel energizing and restorative.
At the same time, the season can also create challenges for our health. Hot temperatures, disrupted schedules, dehydration, travel, and later bedtimes can leave people feeling more tired, run down, or out of balance than expected.
The good news is that staying healthy during the summer does not have to be complicated. A few simple habits can go a long way toward helping your family feel energized, hydrated, rested, and healthy throughout the season.
Prioritize Hydration
Hydration is one of the most important foundations of good health during the summer months. Many people become mildly dehydrated without even realizing it, especially when temperatures rise and outdoor activity increases.
Even mild dehydration can contribute to fatigue, headaches, dizziness, poor concentration, constipation, and lower energy levels. Children and older adults can be especially vulnerable during hot weather.
Water needs often increase significantly during the summer due to sweating, exercise, travel, and time spent outdoors. One of the easiest ways to improve hydration is simply to make water more accessible. Carrying reusable water bottles in the car, bringing water on walks or hikes, and keeping drinking water available throughout the day can make a noticeable difference.
It is also important to remember that hydration is not only about water intake. Minerals called electrolytes, including sodium, potassium, and magnesium, help the body maintain proper fluid balance. After heavy sweating from exercise, hiking, or prolonged heat exposure, electrolytes may need to be replenished as well.
Hydrating foods can also support fluid intake. Summer is the perfect time to enjoy foods with high water content, including watermelon, cucumbers, berries, oranges, peaches, lettuce, and tomatoes. Smoothies and herbal iced teas can also be refreshing options during hot weather.
Many summer beverages, however, can work against hydration goals. Sugary drinks and excessive alcohol contribute to dehydration and energy crashes. While enjoying treats and summer gatherings is part of the season, balancing those choices with regular water intake can help people feel much better overall.
Be Smart About Sun Exposure
Spending time outdoors is one of the joys of summer, and moderate sun exposure does offer some important health benefits. Sunlight helps support vitamin D production, healthy circadian rhythms, mood, and overall wellbeing.
However, balance is key. Too much sun exposure can increase the risk of sunburn, skin damage, and premature aging of the skin.
The National Institutes of Health notes that approximately 5 to 30 minutes of sun exposure to the face, arms, hands, or legs several times per week may support adequate vitamin D production, although this varies based on skin tone, geographic location, season, and time of day. Because ultraviolet radiation also increases skin cancer risk, most experts recommend balancing short periods of sun exposure with regular sun protection measures such as sunscreen, hats, protective clothing, and shade during peak afternoon hours.
Sunscreen is also an important part of summer wellness. Research has shown that several common chemical sunscreen ingredients, including oxybenzone, avobenzone, and octocrylene, can be absorbed through the skin into the bloodstream at levels exceeding the FDA’s safety threshold. However, the FDA and dermatologists note that absorption alone does not prove these ingredients are harmful and that more long-term safety research is still needed.
Mineral based sunscreens containing zinc oxide or titanium dioxide are often preferred because they sit on the skin’s surface and reflect and scatter ultraviolet light away from the body. A helpful resource for researching non-toxic sunscreen options is the Environmental Working Group’s EWG’s Guide to Sunscreen. Regardless of the type used, sunscreen should be applied generously and reapplied regularly, especially after swimming or sweating.
Healthy Habits While Traveling
For many families, summer also means vacations, road trips, flights, camping adventures, and time away from home. While travel can be exciting and enriching, it often disrupts routines that help people feel their best. Changes in sleep schedules, irregular meal timing, restaurant food, dehydration, and long periods of sitting can all affect digestion, energy, and overall wellness.
One of the most helpful strategies for healthy travel is planning ahead. Packing simple snacks can prevent the need to rely entirely on fast food or convenience store options. Nuts, trail mix, fruit, protein bars, roasted chickpeas, and jerky can all be easy travel friendly choices.
Hydration during travel is also essential, especially during air travel. Airplane cabins are very dry, which can contribute to dehydration, fatigue, headaches, and constipation. Bringing a reusable water bottle and drinking water consistently throughout the day can help support energy and digestion while traveling.
When eating out, aiming for balance rather than perfection can make travel feel more sustainable and enjoyable. Including a source of protein, vegetables or fruit, and healthy fats at meals can help stabilize blood sugar and maintain energy. Visiting local grocery stores after arriving at a destination can also provide healthier and more affordable options for breakfasts and snacks.
Digestive issues are common during travel as well. Constipation, bloating, and stomach discomfort often result from changes in routine, lower fiber intake, dehydration, and reduced movement. Walking regularly, staying hydrated, and including fiber rich foods can help support digestive health while away from home.
Most importantly, summer travel does not need to become a source of stress around food. Enjoying special meals and treats while maintaining some healthy habits creates a much more balanced and realistic approach.
Enjoy Outdoor Activities Safely
Summer offers many opportunities for movement and outdoor recreation. Hiking, camping, biking, swimming, paddleboarding, and evening walks can all support both physical and mental health.
Spending time in nature has been shown to reduce stress, improve mood, and support emotional wellbeing. For children especially, outdoor activity encourages movement, creativity, and reduced screen time.
During hot weather, however, it is important to take precautions. Exercising or hiking during the cooler parts of the morning or evening can help reduce the risk of overheating. Bringing plenty of water and electrolyte support during longer outdoor activities is essential.
Portable whole food snacks such as apples, nuts, hard boiled eggs, homemade trail mix, or meat jerky can help maintain energy during hikes or camping trips.
Families spending time outdoors should also think about protection from insects and ticks. Wearing appropriate clothing, checking for ticks after hiking, and using insect repellents when needed can help reduce risk.
Food safety also matters during summer outings. Perishable foods should not sit in the heat for extended periods, especially during picnics and camping trips. Keeping foods properly chilled can help prevent foodborne illness.
Support Summer Sleep and Energy
Although summer often feels relaxing, many people experience more disrupted sleep during this season. Later sunsets, social events, travel, hotter temperatures, and irregular schedules can all interfere with sleep quality.
Sleep plays a major role in energy, mood, immune health, metabolism, and hormone balance. Even a few nights of poor sleep can affect how people feel physically and mentally.
One helpful habit during the summer is getting morning sunlight exposure. Natural light early in the day helps regulate circadian rhythms, which are the body’s internal sleep and wake cycles. Morning sunlight exposure may help improve energy during the day and support better sleep at night.
At the same time, late evening light exposure and excessive screen time before bed can interfere with melatonin production and make it harder to fall asleep.
Keeping a relatively consistent sleep schedule during the summer can help both adults and children maintain better energy levels. Creating a cool sleep environment, limiting caffeine later in the day, and allowing time to wind down before bed may also improve sleep quality.
Summer can be a beautiful season for restoring health and reconnecting with simple habits that help us feel our best. Staying hydrated, supporting healthy sleep, nourishing the body with seasonal foods, enjoying movement outdoors, and practicing mindful sun exposure can all make a meaningful difference.
At Radiance Functional Medicine, we offer functional medicine and nutrition counseling. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
