6 healthy summer habits to boost your wellness

Summer has a lot to offer when it comes to your health. The days are longer and the warmer weather invites you to spend more time outside. Many people find their routines a little more flexible. These small seasonal shifts can lead to a big impact. 

You don’t need a total life overhaul. Small changes, done consistently, can make a difference in how you feel. Here are six summer habits worth picking up this season.

1. Eat seasonal

Fresh fruits and vegetables are everywhere right now, and they taste better (and cost less) when they’re in season. Think juicy tomatoes, sweet corn, berries, peaches and cucumbers. These foods are packed with vitamins, minerals, fiber and water—all things your body needs and loves. In fact, the Centers for Disease Control recommends filling half your plate with fruits and vegetables at every meal. Summer makes that easier than ever.  
 
How to get started: Visit a farmers’ market and check what’s on sale at your grocery store. Try swapping one processed snack (e.g., chips, pretzels or a granola bar) for a piece of fruit or vegetables paired with hummus or cheese.

2. Master hydration

When it’s hot outside, your body loses water faster through sweat, breathing and just being more active. Most people don’t drink enough water on a normal day, so summer is a crucial time to fix that habit.

Staying hydrated is one of the simplest things you can do for your health. Water needs vary from person to person. Activity levels, age and health conditions can all affect hydration. A good rule of thumb: If your urine is light yellow, you’re doing great. If it’s darker, drink up.

How to get started: Carry a reusable water bottle with you. If you find that you forget to drink throughout the day, set up a reminder on your phone. Try adding lemon, cucumber or mint to make water more fun to drink.

3. Maintain a sleep schedule

Longer days mean shorter nights. And that can mess with your sleep in sneaky ways. When the sun is still up at 8, 9 or even 10 PM, it can be hard to put yourself to bed. That extra light makes it tempting to squeeze in just one more activity or one more episode of TV. 

But cutting your sleep short enough nights in a row can affect your physical and mental health. It can even increase your risk of certain diseases like diabetes, heart disease and obesity. The Centers for Disease Control recommends adults get seven or more hours of sleep per night. 

How to get started: Stay consistent with your bedtime (and wake time), even on weekends. Use blackout curtains or an eye mask to block the extra sunlight in your room. Wind down for 30 minutes before bed without screens.

4. Be sun safe

Being outside in the sun can feel amazing. It boosts your mood and helps your body make vitamin D. But too much sun exposure on your skin can cause real harm. You could end up with sunburn in the short term and skin damage or cancer over time. 

How to get started: The American Academy of Dermatology recommends SPF 30 or higher for everyday use. Apply a broad-spectrum sunscreen with SPF 30 or higher every morning, even on cloudy days. Reapply every two hours if you’re outside. Wear a hat and sunglasses. Try to stay in the shade between 10 AM and 4 PM, when the sun is the strongest. 

5. Try a new outdoor activity

Summer is the perfect excuse to try something new. Kayaking, hiking, beach volleyball, cycling, pickleball—the options are endless. And starting something new in summer is easier because you don’t have to go to the gym. Moving your body outside is good for your physical and mental health. Fresh air and nature have their own benefits on top of exercise. 

How to get started: Think about something you’ve always wanted to try. Look for beginner classes, local clubs or community events. Bring a friend to make it more fun.

6. Conquer the grill

Grilling gets a lot of people cooking at home, who might not otherwise. That’s a good thing. Home-cooked meals tend to have less sodium, sugar and processed ingredients than restaurant meals. Plus, grilling is a great way to cook lean proteins and vegetables without a lot of extra fat. 
 
But be careful with cooking meat at high heat. Grilling on an open flame or at an intense heat can lead to the formation of cancer-causing compounds. Marinating the meat before cooking and removing any charred pieces of meat can help lower the risk.  
 
How to get started: Start with simple recipes like grilled chicken, fish, veggie skewers or corn on the cob. Invite friends or family over to make it a social event.

To sum it up

Summer is the perfect time to reset your health. The warm weather, longer days and changing routines make it easier to try new things. Simple habits like drinking water, getting outside and wearing sunscreen add up to a big difference in how you feel. Pick one or two habits to try and let this summer be your fresh start.