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A Step-By-Step Guide To Looking After Your Health In Summers

Summer Health Tips
As the mercury climbs and the days are out, summer brings excitement and challenges, particularly regarding our health. From the blazing sun to the high humidity, summer can be tough on our bodies, making it crucial to take extra care. But don’t sweat it! This guide walks you through essential tips for maintaining optimal health during the summer months. So, grab a refreshing drink, find a comfy spot, and dive into how to keep cool, healthy, and happy all summer.  

1. Hydration: Your Best Friend

Hydration is the cornerstone of summer health. With the sun beating down and temperatures soaring, your body loses water faster, increasing the risk of dehydration. Here’s how you can stay ahead:

  • Drink Plenty of Water: Aim for at least 8-10 glasses of water a day. You may need more if you’re active or spend a lot of time outdoors.
  • Flavour Your Water: If plain water doesn’t excite you, try adding slices of lemon, cucumber, or berries to give it a refreshing twist.

2. Sun Protection: A Must 

The sun’s UV rays are stronger during summer, increasing the risk of sunburn and long-term skin damage. Protecting your skin is non-negotiable:

  • Use Sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30. Reapply every two hours, especially after swimming or sweating.
  • Wear Protective Clothing: Long-sleeved shirts, pants, and wide-brimmed hats offer additional protection.
  • Seek Shade: Whenever possible, stay under shade, especially during the peak sun hours between 10 a.m. and 4 p.m.

3. Balanced Diet: The Summer Edition 

Summer offers a bounty of fresh fruits and vegetables, making it the perfect time to boost your diet with seasonal produce:

  • Seasonal Fruits and Vegetables: Eat berries, peaches, tomatoes, and greens. They’re not only delicious but also packed with nutrients and antioxidants.
  • Light and Healthy Meals: Opt for salads, smoothies, and grilled veggies. Heavy meals can make you feel lethargic in the heat.
  • Stay Cool with Cool Treats: Enjoy homemade popsicles or fruit sorbets as a healthy alternative to sugary ice creams.

4. Exercise: Keep Moving 

The heat might tempt you to skip your workout, but regular exercise is vital, even in summer. Here’s how to stay active safely:

  • Timing is Key: Exercise during the cooler parts of the day, such as early morning or late evening.
  • Stay Hydrated: Drink water before, during, and after your workout to prevent dehydration.
  • Indoor Alternatives: Consider indoor activities like yoga, Pilates, or gym workouts on extremely hot days.

5. Managing Heat-Related Illnesses

Heatstroke, heat exhaustion, and dehydration are serious risks in summer. Being aware and prepared can make all the difference:

  • Know the Signs: Symptoms like excessive sweating, fatigue, dizziness, and nausea should not be ignored.
  • Act Quickly: Move to a cooler place, drink water, and cool down with wet clothes or a cool bath if you or someone else shows signs of heat-related illness.
  • When in Doubt, Seek Help: If symptoms persist or worsen, seeking medical attention is crucial. In such cases, knowing the best hospital in Vadodara or your local area can be a lifesaver.

6. Dressing for the Season

What you wear can significantly impact how you feel in the heat:

  • Light and Airy: Choose loose, lightweight, and light-colored clothing to help keep your body cool.
  • Fabrics Matter: Opt for natural fibers like cotton or linen that allow your skin to breathe.
  • Protect Your Eyes and Feet: Summer essentials include sunglasses with UV protection and comfortable, breathable footwear.

7. Seeking Shade and Staying Cool

Sometimes, the best way to beat the heat is to avoid it:

  • Plan Indoor Activities: On days when the heat is unbearable, visit museums, go to the movies, or explore indoor sports complexes.
  • Use Fans and Air Conditioning: Keeping your living space cool is essential. Use fans, air conditioning, or cooling pads to help reduce indoor temperatures.
  • Cooling Down Before Bed: Take a cool shower or bath before bed to lower your body temperature and improve sleep quality.


As we wrap up our guide, it’s clear that summer, with its endless days and warm nights, beckons us to explore, relax, and enjoy the bounty of the outdoors. It’s a season of fun, adventure, and creating lasting memories with friends and family. Yet, amidst the excitement, it’s imperative to remember that the very essence of summer also places unique demands on our bodies and well-being.

Taking care of our health during these months is not just about preventing discomfort or illnesses; it’s about enhancing our ability to enjoy every moment to its fullest. Whether it’s staying hydrated to keep our energy levels up, protecting our skin to enjoy the sun safely, eating a balanced diet filled with summer’s freshest produce, staying active, or knowing how to cool down effectively, each step is a testament to the importance of health in enriching our summer experiences.

Moreover, being mindful of how we dress and seek shade contributes to our immediate comfort and safeguards our long-term health, allowing us to cherish many more summers. It’s about striking a balance between seizing the day and taking the necessary precautions to ensure our health remains our steadfast companion in all our summer adventures. Turn to one of the best hospitals in Vadodara or elsewhere in India to get relief in case you develop summer-related health issues! 

Written by Parul Sevashram Hospital | 10 April 2024