Health Tips for Staying Safe in the Summer Heat

Hot, humid days can be both uncomfortable and dangerous. You’re at risk of heat exhaustion and dehydration if you don’t stay safe. Here are some essential health tips to help keep you cool and safe this summer.

Quick facts: Health Tips For Summer Heat

  • ✅ Wear light-colored clothing to stay cool in the heat – National Weather Service (NWS)
  • ✅ Drink plenty of water throughout the day – Centers for Disease Control and Prevention (CDC)
  • ✅ Protect yourself from the sun by wearing sunscreen and hats – U.S. Food and Drug Administration (FDA)
  • ✅ Stay in air-conditioned spaces when possible – Energy Star
  • ✅ Avoid outdoor activity during the hottest part of the day – American Academy of Dermatology (AAD)


Staying hydrated is essential during the hot summer months. Not only does it help keep us cool, it also helps us look and feel better. It is important to remember that dehydration can lead to a number of issues including fatigue, dizziness, and even heatstroke. So, let’s look at the best ways to stay hydrated during the summer:

  • Drink plenty of water throughout the day.
  • Eat fruits and vegetables with a high water content.
  • Drink electrolyte-rich beverages.
  • Drink herbal teas.
  • Eat frozen treats like popsicles.

Drink plenty of water

Drinking plenty of water is essential for staying hydrated and safe during hot summer temperatures. Staying hydrated can help your body stay cool, fight off fatigue and keep your skin healthy. It is important to drink water before you even begin to feel thirsty in order to avoid dehydration.

If you are going to be outside for an extended period of time, be sure to bring a bottle of water with you to sip on throughout the day. During exercise or physical activity, it is best to drink small amounts of water frequently rather than forcing yourself to drink large amounts at once. Drinking too much too quickly can cause an upset stomach and cramps, as well as put extra strain on your kidneys.

Water is the best choice for staying properly hydrated—sports drinks are not necessary unless you will be engaging in strenuous physical activity for over 60 minutes and need electrolytes replenished.

Avoid sugary and caffeinated drinks

When spending time in the sun, it’s important to stay hydrated and avoid drinks that can lead to dehydration. Sugary drinks, such as sodas, juices and sports drinks, contain sugar which can cause a person to become dehydrated faster. Caffeinated beverages, such as coffee and tea, also have a diuretic effect which causes frequent urination that leads to dehydration.

It’s important to replace these types of drinks with water or an electrolyte-rich drink like coconut water. These options contain electrolytes that help replenish valuable vitamins and minerals lost while sweating and working out in the heat. Additionally, they provide quick hydration without all of the sugary carbs or caffeine found in other beverages.

By avoiding sugary and caffeinated drinks during hot summer days, you are giving your body a fighting chance by staying properly hydrated!


As the summer heat starts to take its toll, it’s important to make sure you wear the right clothing to stay safe. Lightweight, loose-fitting clothing that covers your skin is best, as it will help protect your skin from the sun’s UV rays. Wearing bright colours and hats can also help you stay cool and protected from the sun.

Let’s look at the other steps you can take to stay safe in the summer heat:

Wear light, breathable fabrics

When it comes to staying cool in the summer heat, one of the most important pieces of advice is to make sure you wear light, breathable fabrics. Lightweight clothes made with fabrics like linen and cotton can help keep you cooler than clothes made from synthetic materials. Additionally, it’s a good idea to wear light colors such as white, cream or pastel hues which will reflect sunlight and help to keep your body temperature down.

Making sure that there is sufficient air flow through your clothing is necessary for comfort in hot weather; a loose fit can also help with this. Dressing in layers is also an option when you expect temperatures to fluctuate during the day or when you’re planning on being outside for an extended period of time. That way, you can easily adjust as needed by removing or adding layers as necessary.

Wear a hat and sunglasses

Wearing a hat and sunglasses can protect you from the sun’s harmful ultraviolet (UV) rays. Broad-brimmed hats, caps with neck flaps, and long-sleeved shirts are best if you’re going to be out in the sun for extended periods of time. The UPF (ultraviolet protection factor) rating on clothing tags can help you determine how much UV protection that clothing provides—in general, it is preferable to go for a higher UPF rating.

Additionally, sunglasses not only block UV rays but also prevent glare which can cause headaches. Polarized lenses also filter out water reflections which can reduce eye strain when out on the water or driving.

Stay cool and safe this summer by wearing a hat and sunglasses when outdoors!

Sun Protection

Summer heat can be hazardous to your health if not taken seriously. One of the most important precautions to take is protecting yourself from the sun’s harmful UV rays. Sun protection can involve wearing sunscreen, long sleeves, and a hat, as well as spending time in the shade whenever possible.

Let’s look at some other tips for how to stay safe in the summer heat:

Apply sunscreen regularly

Applying sunscreen regularly is one of the most important steps to protecting your skin from the damaging effects of the sun. Sunscreen offers protection from UVA and UVB rays – two types of radiation that can cause sunburns, premature aging, wrinkles, and an increased risk of certain types of skin cancer.

In order to get the most coverage, it is important to apply a generous amount of sunscreen with SPF 30 or higher at least 20 minutes before going outside. Re-apply sunscreen every 2 hours or after spending time in water, even when a waterproof variety is used. Also be sure to cover your entire body with sunscreen and select a product specifically designed for your skin type (such as dry or oily).

Avoid direct sunlight during peak hours

During the summer months, it’s important to protect your skin from the damaging effects of direct sunlight. Try to plan your outdoor activities around the peak hours of direct sunlight, which are between the hours of 10 am and 4 pm. UV rays are strongest during these times, so it is best practice to plan your outdoor activities outside of this window or take necessary precautions such as wearing a hat and applying sunscreen with an SPF of at least 30 that offers both UVA and UVB protection.

Seeking shade or avoiding spending too much time in direct sunlight also helps reduce sun exposure. Following these tips can help protect your skin from sunburn, wrinkles, and other long-term damage.


Exercise is a great way to stay healthy during the summer months and to maintain a healthy body weight. It can help improve your overall fitness level and reduce the risk of heat-related illnesses. Exercise can also help you cope with the heat, as it lowers your body temperature and helps your body adjust to the higher temperatures. Furthermore, exercising outdoors can even provide additional benefits such as vitamin D from the sun.

Let’s explore the steps you can take to stay active and healthy during the summer season:

Exercise in the early morning or late evening

Exercising in the summer heat can be dangerous if not done properly. To stay safe, it is best to exercise in the early morning or late evening when the temperature outside is a bit cooler. This will help reduce your risk of dehydration and heat exhaustion due to perspiring. If exercising during hotter parts of the day, remember to:

  • use sunscreen
  • take periodic breaks in the shade
  • drink plenty of fluids

Additionally, it may be beneficial to adjust your exercise routine so that you are doing activities that don’t require as much energy output or excessive sweating during the hotter parts of the day. This can include low intensity cardio such as walking or swimming instead of running or HIIT (high intensity interval training).

By following these simple tips and exercising safely in hotter temperatures, you can enjoy your workouts and keep yourself healthy all summer long!

Take frequent breaks in the shade

Due to the higher temperatures during summer months, it is important to take precaution when exercising outdoors. Taking frequent breaks in the shade can help you avoid heat stroke, which can lead to serious health complications if not treated immediately.

To prevent heat-related illnesses, you should:

  • Plan outdoor exercise for early morning or late evening when temperatures are cooler.
  • If you are engaged in strenuous physical activity during the day, take frequent breaks in shaded areas every 20-30 minutes.
  • Drink plenty of fluids to replace fluids that have been lost through sweat.
  • Make sure to wear appropriate clothing, such as loose-fitting and light colored clothing that covers your skin.
  • Finally, seek medical attention immediately if any signs or symptoms of heat illness occur, such as nausea, dizziness and muscle cramps.


Staying healthy during the summer heat can be essential to avoiding heat stroke and other potentially dangerous health conditions. Keeping a healthy diet is one of the most important parts of this.

Eating fresh fruits, vegetables, and lean proteins can help keep your body hydrated and energized. Drinking plenty of water is a must, as is reducing your intake of processed foods and sugary drinks.

Let’s look more specifically at how your diet should change in the summer heat:

Eat plenty of fruits and vegetables

Eating plenty of fresh fruits and vegetables is essential for helping your body remain healthy in the summer heat. Fruits and vegetables are filled with vitamins, minerals and antioxidants that can act as a natural defense system against the heat, helping to keep your cells hydrated and your organs functioning optimally.

They also contain plenty of water – try including some water-rich fruits like melon, grapes, oranges and strawberries. Vegetables such as cucumbers, kale, sweet potatoes, lettuce and celery will help keep you hydrated while providing essential nutrients to protect against dehydration. Eating a rainbow of colorful fruits and vegetables will also add flavor to your meals while helping to improve your overall health.

Avoid processed and sugary foods

The summer heat can make it difficult to focus on healthy eating. To stay safe and healthy during the summer, it is important to avoid processed and sugary foods.

Processed foods tend to contain more sodium, fat, and calories than natural foods, which can be detrimental to our health in the hot weather. Instead of processed or packaged food, opt for fresh fruits and vegetables which are packed with vitamins and minerals that help keep us hydrated in the heat.

Additionally, sugary foods can contribute to dehydration because they pull water from the body in order to process them. Therefore, try to limit your intake of sugary desserts like ice cream, cakes, candies and other sweet treats. For a sweet fix opt for natural fruits over packaged snacks as they have fewer calories and will help you stay energized without struggling with the summer heat.

FAQs about: Health Tips For Summer Heat

Q: What are some good health tips for the summer heat?

A: It is important to stay hydrated in the summer, so make sure to drink plenty of water throughout the day. Wear light colored and loose clothing to keep cool and use sunscreen with a high SPF when going outside. Try to stay out of the sun during peak hours (usually between 10am and 4pm) and exercise indoors or in the early morning.

Q: What kind of precautions should I take when swimming in the summer?

A: Make sure to never swim alone and make sure you are aware of water hazards and the depth of the water. Wear a life jacket or other flotation device if you are not a strong swimmer. Listen to instructions from lifeguards and pay attention to any posted signs. Avoid swimming in areas with strong currents and do not submerge your head in water that might contain harmful bacteria or pollutants.

Q: What foods should I avoid in the summer?

A: It is best to avoid foods that are high in fat and sugar as these can contribute to dehydration. Avoid processed and pre-packaged foods as these can be high in sodium. Refrigerate or freeze perishable items to help prevent spoilage, and opt for lighter meals that are easy to digest.

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