June is here and the temperatures are rising! That means fun in the sun, extra light in the evenings, cookouts, and other seasonal activities. We’re heading to the beach in 2 weeks and I’m really looking forward to it. While summer means additional fun, there are things you need to keep in mind! So to help you enjoy your summer and keep it healthy and safe, here are some health and fitness tips for the season.

Sunshine

It’s certainly true that there are healthful benefits to getting some sunlight exposure. Your body needs the sun to make vitamin D, and to get adequate levels you need to be exposed for at least 15 minutes without sunscreen.  There are lots of mixed views of sunscreen.  I think this video about nutrition and sunlight is worth watching. I typically burn easily, however, I’ve recently been watching my nutritional intake and I spent 3 days in the sun this weekend without getting sunburned! If your nutrition is not up to par, you’ll want to make sure to wear sunscreen.

Produce

Summer is the time for fresh garden produce. These healthful foods are said to be most nutritious when they are in season, so stock up at your local farmer’s market. You also might consider freezing or preserving some of summer’s bounty. It’s a great boost to your health to load up on fresh produce. After all, fruits and vegetables not only taste yummy but they can also help to prevent cancer and will help keep your heart healthy as well!

Get Active

Now is a wonderful time to get into physical activities like hiking, biking, swimming, and pretty much any outdoor game or sport. Keeping fit is more important these days than ever, with more and more opportunities arising to sit in front of a screen. Take advantage of summer’s warm temperatures and evening light to get out and get physically active.

My family has a tradition of family jogs during the spring and summer months.  We do Couch to 5K as a family and I usually reward the girls at the end of the time if they can run 30 minutes without stopping!

Heat

Another health and safety tip that bears mentioning is heat. Depending on your location, summer can get dangerously hot. Be aware of the signs of heat stroke:

* Copious or increased sweating
* Paleness, loss of color in the face
* Headache
* Feelings of dizziness, light-headedness, or feeling faint
* Nausea or vomiting
* Muscle cramps

Always get to an air-conditioned room or car as soon as possible if any of these symptoms are present. When you are outside, have access to shade so that you don’t get overheated.

Hydration

In the summer, you’ll need to have a drink of water handy much more often than in the cooler months. In fact, it’s a good idea to take water along when you are doing anything in the summer, from running errands to hiking. Staying hydrated helps ward off heat exhaustion and keeps your body in balance. If you’re going for a long hike or bike ride, you may want to pick up a Camelbak HydroBak 50 oz Hydration Pack. I love my Camelbak!

So head on outside, soak up some rays, play with your kids, and enjoy your summer!

What’s your favorite summer activity?