Healthy Summer: Four Habits You Should Put Into Practice

Summer means longer days that translate into hours on the beach in the sun, more outings with friends to eat that lead to dietary disorders, lots of leisure time and inactivity due to the heat. These and other facts can lead to an unhealthy summer and develop health problems, such as dehydration.

However, all of this can be easily avoided by introducing certain habits into your daily life. It is recommend that you put these four healthy habits into practice to fully enjoy the summer by leading a healthy life. So, good habits you practice and how you do it?

1. Healthy Eating Habits

Put aside the fried foods you ate in winter; Also, avoid eating ice creams as much as possible, since they are not part of a balanced diet. On the contrary, meals should be small and light in the summer.

Focus on light, low-calorie foods, such as salads and whole grain products. In addition, they do not take a long time to digest. In this sense, it is also advisable to eat more servings of fish than meat at week; Above all, limit dishes with red and processed meat.

On the other hand, summer is the season for many fruits, such as watermelons, strawberries, mangoes, oranges, melons, among others. These fruits will help you cool off from the intense heat, as well as providing you with a large number of vitamins and minerals.

Finally, It is recommend reducing the consumption of sweets and cakes to avoid excess calories and obesity. You can substitute them for fruits. Also leave out the mayonnaise and dressing in your meals.

2. Active Lifestyle Ideas

Exercising regularly is an important part of a healthy lifestyle each season. However, summer is a great time of year to be active thanks to good weather. For example, what better time to swim or bike after work?

It is recommend exercising in the morning or at night, when it is probably cooler outside. If possible, exercise in shady places. Remember to drink lots of water. This will help your body perspire and cool down by drinking water frequently.

If you're going on a trip, plan an active vacation. Camping, hiking, boating, kayaking, and diving are great ways to spend time in nature and get plenty of exercise. If you are visiting a city, consider taking a guided walking tour.

To maintain a healthy weight, it is important to engage in moderate or light physical activity at least four to five times a week. Make this a healthy lifestyle habit for year-round fitness.

3. Sun Safety Tips

Although sunlight is what encourages you the most in summer, it is necessary that you protect yourself from ultraviolet rays. These are the main cause of the appearance of various skin problems, such as spots, wrinkles and, in the worst case, skin cancer.

Therefore, avoid doing your activities between 10 in the morning and 4 in the afternoon, when UV rays are strongest and most intense. If you do, wear clothing that covers most of your body to protect as much skin as possible. A light-colored, wide-brimmed hat is also recommended. 

Also, protect your eyes with sunglasses that block at least 99% of UV light. This will help prevent cataracts as well as wrinkles around the eyes.

On the other hand, it is essential to use a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. It is important to ensure that it is water and sweat resistant, which means that the sunscreen stays on wet skin longer.

According to FDA regulations, a "waterproof" sunscreen means that it maintains its SPF after 40 minutes in water, while a "very waterproof" one can last up to 80 minutes.

Apply sunscreen 30 minutes before going outside for best results. This gives time to absorb the sunscreen to your skin. Put on more protector every 2 hours and after swimming or perspiring. Without a doubt, making this a habit will greatly promote the health of your skin.

Do not attempt to tan, either naturally or artificially, as this causes a lot of damage to the skin.

4. Benefits of Stay Hydrated

Staying hydrated is very important, especially in the summer heat. Make sure to drink 8-10 glasses of water a day to ensure your body is hydrated, even before you feel thirsty. However, do not drink water that is too cold, as it will only be harmful to your health.

Every time you go out, take a bottle of water with you. Incidentally, this will help you eat less on the street, since people often think they are hungry when in fact they are thirsty.

Of course, drinking soda or other sugary drinks is not recommended, as they will provide you with a lot of unnecessary calories. Fresh orange or pineapple juices and iced tea are better options.

Finally, alcoholic beverages are not an option either, as they can seriously affect your health. Also, drinking alcohol in the sun can significantly dehydrate you by causing you to have a greater need to go to the bathroom.

Don't stop enjoying summer, just do it in a healthier way. These habits will help you have a healthy life in the summer.