There’s something special about summer—the longer days, the golden light, and the urge to be outside enjoying it all. Whether you’re firing up the grill, heading to the beach, or taking a stroll through wine country, this season is all about exploring the outdoors and feeling good while doing it. But as you chase the sunshine, don’t forget: a little planning can go a long way in keeping your body energized, healthy, and balanced.
Sunlight: Nature’s Vitamin D Factory
The sun doesn’t just brighten our days, it also plays a vital role in our health. One of the biggest health benefits of spending time in the sun is Vitamin D production. Often called the “sunshine vitamin,” Vitamin D is synthesized when UVB rays from the sun hit your skin. It’s essential for bone health, immune function, and even mood regulation. Studies have linked adequate Vitamin D levels to lower risks of heart disease, certain cancers, and depression. Vitamin D is necessary for your body to absorb Calcium, which keeps your bones strong.
Unfortunately, many people are unknowingly deficient due to indoor lifestyles and long hours in front of screens. While supplements can help, there’s no substitute for time spent outdoors. Just 10 to 30 minutes of midday sun exposure a few times a week is often enough to support healthy Vitamin D levels. Try to get a little sun before applying SPF—and always protect your skin during longer exposure.
Hydration: Your Body’s Cooling System
Now here’s the part most people underestimate, and something we cannot stress enough, the importance of hydration. Your body relies on water to regulate temperature, maintain blood flow, and support every single cell and organ. When you're out in the sun your body works overtime to keep you cool by sweating. That lost fluid needs to be replaced, or you risk dehydration.
Dehydration can sneak up quickly. Watch for early signs like fatigue, headaches, dizziness, or muscle cramps. Left unchecked, it could lead to heat exhaustion or heat stroke.
As a general rule, drink half your body weight in ounces each day. For example, someone who weighs 180 pounds should aim for about 90 ounces. But in the summer heat, your body often needs more. If you're thirsty, drink. If you can’t remember your last sip, drink. If you’re active or sweating, definitely drink more. Water-rich foods like cucumbers, oranges, and watermelon make hydration easy—and delicious.
Staying hydrated and getting consistent sun exposure helps maintain energy, boost immunity, and support digestion, mood, and overall well-being.
Tips to Keep You Balanced
- Catch the sun early: Aim for sun exposure before 11 a.m. or after 3 p.m. to avoid the most intense rays. If you do find yourself outside in the midday, be mindful of how long you’re exposed to the sun.
- Hydrate before you're thirsty: By the time you feel thirsty, you’re already mildly dehydrated.
- Bring a bottle: Keep a reusable water bottle with you when you're out and about. It's a simple habit that makes a big difference.
- Dress smart: Lightweight, breathable clothes and a hat can help you stay cool longer. Wear a good sunscreen if you're going to be out in the intense sun for extended periods of time, and remember to reapply it.
- Snack smart: Choose fruits and veggies with high water content to help stay hydrated naturally.
- Track your water. There are many great apps you can download that will help you track how much water you’ve had over the course of the day, some even with friendly reminders when you go too long between inputting drinks.
This summer, don’t just soak up the vibes—soak up the benefits. Step outside, feel the sun on your skin, and breathe in the fresh air. Take advantage of the Vitamin D boost to help with your mineral absorption, help your cells, and better your mood on rough days. But don’t forget your water bottle! A healthy summer isn’t just about catching rays, it’s about finding the balance between sunlight and self-care. So, go ahead and get glowing, and keep the water flowing. Your body will thank you.