With summer now in full swing, you have likely found yourself in a new routine. With the hot temperatures and summer schedules varying, it’s essential to make your health and safety a priority to ensure that your body stays well this summer. Here are a few tips we recommend:
- Wear sunscreen
Whether you’re hitting the pool or just running errands, it’s important to apply a good waterproof sunscreen every single day. The American Cancer Society recommends choosing a sunscreen with “broad spectrum” protection and an SPF of 30 or higher. Be sure to reapply every three to four hours to make sure your skin stays protected. We recommend setting a timer because days can get hectic, and it’s easy to forget!
- Protect your eyes
During the summer months, our eyes are susceptible to the harsh sunlight we’re exposed to throughout the days, so it is important to have protective eyewear. When you’re outside, be sure to bring your sunglasses with you that block at least 99% of ultraviolet rays. Keeping a pair in any bags you carry frequently and in your car will help you make sure you never find yourself outside without them!
- Hydrate!
Due to the hot temperatures that Florida summers are especially known for, you’ll find yourself sweating much more frequently. It is critical to replenish yourself by drinking extra water throughout the day so that your body stays consistently hydrated.
The Mayo Clinic recommends about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women, however, the need differs from body to body and also depends on your activity. Check out this daily water calculator here. It is important to note that alcohol, coffee, and carbonated drinks can cause you to dehydrate quicker. Try to reduce the frequency that you consume these beverages and when you do, be sure you are drinking enough water at the same time.
- Eat Healthily
The summertime tends to alter people’s eating habits because there are more celebrations, events, and hectic schedules that may result in more eating out. Whether you find yourself dining out or at home, it’s important to follow these tips:
- Use portion control
- Balance your plate with fruits, vegetables, proteins and whole grains. The Department of Agriculture recommends that half of your plate be fruits and vegetables and the other half being grains, protein and dairy.
- Snack smart! When you find yourself hungry, reach for things like low-fat yogurt, whole-grain items, or fruits and vegetables. Opt for fruits and vegetables with high water content to help keep you hydrated, like oranges, watermelon, tomatoes, and celery.
- Read the nutrition facts. It’s important to know what you’re consuming to help you make more informed decisions.
- Wear the right clothing
Wearing light colors and fabrics such as cotton and linen will help keep you cool during the hot summer months. Try to avoid dark-colored clothing that soaks up the sun and always wear layers so you can dress down in the heat and add on when you step into cool air conditioning. Grab a hat or umbrella for extra shade when you will be outside for an extended period of time and again, don’t forget your sunglasses to protect your eyes!
- Get plenty of rest
Summer schedules can sometimes be a fun kind of hectic; however, it’s important to prioritize your sleep. The National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Keep your room cool and your windows covered to help ensure a better night’s rest to help protect your immune system and give you the energy you need to take on each day.
- Stay active
The hot weather can often be a deterrent for getting out and staying active. Try finding an indoor gym in your area for a cooler workout, or if you need to exercise outside, try going in the morning before the sun is at full force or find a shady area. Staying active will not only help you look and feel good, but it will also release energy to help contribute to a better night’s rest
- Stay protected
If you find yourself participating in summer events like swimming, yard sales, vacationing, hosting a party, renting a car, or planning a boat day, make sure that you have the right insurance coverage in order to avoid any potential liabilities. Wondering whether you’re properly covered? Don’t hesitate to contact us! We are glad to answer any questions you may have.
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