Summer begins today, but with temperatures already soaring into the nineties, there are many ways to exercise and stay healthy all summer long. 

By Shantala Sonnad, MD, Family Medicine, Nuvance Health Medical Practice

Summer, the season of sunshine and outdoor adventures is upon us. However, as temperatures climb, let’s remember to give our health extra love. Live your summer to the fullest by keeping yourself hydrated, staying positive and embracing healthy habits. Ready to make the most of it? Here’s how to make this summer your healthiest yet!

Hydrate for your vitality and wellness

We all need a reminder now and then to drink more water. Hydration is key, especially during hot summer months. Keep your water bottle full and handy, especially while you’re outdoors soaking up the sun.

Hydrate for your body’s vital functions

Hydration isn’t just about quenching your thirst — it’s vital for your overall health. Our bodies are made up of 50 to 60% water and it’s involved in almost every bodily function, from protecting our organs to regulating body temperature. Proper hydration cushions our joints, supports skin health and even helps prevent illness by strengthening our mucous membranes.

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Hydrate throughout the day

Whenever you’re planning outdoor activities such as a walk around Longshore, a hike at Devil’s Den or scenic bike ride on Route 136, don’t forget to pack water. It’s your best hydration buddy! Stay hydrated throughout the day to reduce your risk of heat exhaustion or heatstroke.

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Aim to drink fluids throughout the day, not just when you’re thirsty. Water should be your go-to choice, but don’t overlook hydrating foods such as watermelon, cucumber, celery and leafy greens. Sports drinks with electrolytes are also a good way to hydrate.

Guide for how much water you should drink

To determine how much water you should drink, divide your weight by two and drink that many ounces daily. For example, if you weigh 150 pounds, aim for 75 ounces of water daily.

But remember, everyone’s hydration needs are different, depending on factors like age, weight, fluid retention and chronic diseases. Talk to your primary care doctor about your recommended fluid intake at your next annual wellness visit.

Find a Nuvance Health primary care provider near me.

Step up your hydration routine

Drinking water doesn’t have to be boring! Add a burst of flavor by infusing your water with slices of lemon, cucumber or berries. If you’re drinking from a reusable water bottle, just remember to wash it after each use!

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Exercise and spend time outside to boost your mood

Take advantage of the warm weather by engaging in outdoor activities that promote happiness and well-being. Whether you’re swimming, playing pickleball with friends or tending to your garden, staying active outdoors can lift your spirits and help you feel your best! Here are some reminders:

Stay active; stay healthy. Exercise is proven to increase endorphins and happiness hormones, maintain your weight, reduce stress and send oxygen to your cells and tissues to decrease pain. 

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Get your steps in. Research shows 10,000 steps per day can lead to improved mood, better sleep quality and can even increase your lifespan by over five years.

Track your progress. You don’t need fancy gadgets to track your steps — invest in a simple pedometer for as little as $10 to monitor your activity levels.

By staying active and embracing the joys of summer, you can enhance both your physical health and overall happiness.

Embrace a healthy lifestyle during the summertime

With longer days and warmer temperatures, maintaining a healthy lifestyle is crucial during the summertime. From savoring the abundance of seasonal fruits and vegetables from the Westport Farmers Market or your own garden, to protecting your skin against harmful UV rays and staying active outdoors, summer offers a unique opportunity to prioritize your health. Here are tips to nourish your body, protect your skin and stay active all season long:

Take advantage of fresh fruit and veggies. Visit the Westport Farmers Market or Wakeman Town Farm and bring home the locally-grown fruits and vegetables, including cucumbers, strawberries, tomatoes and zucchini. Incorporate these nutrient-rich foods into your diet to nourish your body and stay hydrated.

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Protect yourself from the sun. Shield your skin from harmful UV rays by applying a broad-spectrum sunscreen (SPF 30 or higher). Cover exposed areas with loose protective clothing, hats and sunglasses to prevent sun damage. Spending time outdoors offers benefits beyond physical health, including improved focus, memory and decreased risk of chronic diseases.

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Move your feet. Take advantage of longer days and warmer weather with summer outdoor exercises like swimming, hiking, biking or playing sports. These activities not only keep you fit but also improve your mood. 

Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week. Remember to warm up and cool down to prevent injuries. Most importantly, don’t forget to stretch!

Talk to your primary care doctor about your health and wellness goals. They can help suggest exercises and activities that could help you reach your goals.

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Book now with a Nuvance Health primary care provider near me.

As we enjoy the warmth of summer, let’s remember to prioritize our health. By staying hydrated, engaging in outdoor activities and nourishing ourselves with local fruits and vegetables, we can ensure a season of vitality and well-being. 

Note: Nuvance Health has sponsored this content for Westport Journal. Nuvance Health is a system of nonprofit hospitals, medical practices and outpatient healthcare services throughout the Hudson Valley and western Connecticut, including nearby Norwalk Hospital. Visit nuvancehealth.org for more information.