Self Care Summer: Your Guide to Staying Safe in the Summer Sun

Aug 4

Barbeques, yard work, bike rides, and playground time with kids are just a few things many of us enjoy in the summer. When you live in a climate that has long, drawn out, and snowy winters, summer is a much needed time. We want to soak up the sun because they know it won’t be long until they’re stuck inside again. As much as we love summer, we also know that too much of a good thing can get the best of us. What precautions can we take to stay safe and healthy during those hot and sunny months?

Sun Protection

Protecting ourselves from the sun is something we’ve been told is important since we were little children. It’s easy to forget to put on sunscreen when mom isn’t around to remind you. And a little bit of exposure here and there won’t hurt, right? Well, it’s so important that we’ve done a completely separate article on protecting yourself from the sun’s rays.

The sun can do a lot of damage over time. Besides the risk of skin cancer, it can also cause premature aging. The sun’s ultraviolet or UV rays are a type of electromagnetic radiation. It’s harmful to people because of its short wavelength and intense energy transfer. UV rays can penetrate through glass, clouds, and some fabrics. You can get into the habit of checking the UV ray index to monitor potential exposure.

If you have to be in the sun, there are ways to protect yourself. The most obvious is to use sunscreen. Choose one that offers broad-spectrum protection against both UVA and UVB rays. You always want an SPF (sun protection factor) of 30 or more. Be sure to apply the sunscreen on exposed skin every two hours, especially after sweating or swimming.

A wide brimmed hat or an umbrella might also be a good idea. You can also just stay in the shade– it’s a little cooler there anyway. We’ve got a lot more detailed information on this topic in this article.

Hydration

Drinking water is more important than ever in the summertime. Higher temps and humidity mean that you will tend to sweat more and your body needs to replace the water and salts. Staying hydrated is important during this time of year.

Water can literally fuel your body. The hydration helps you to produce new skin cells, especially if you’ve gotten sunburned. It doesn’t take much to get dehydrated. Symptoms include headaches, fatigue, and dizziness.

One way to stay hydrated is by carrying around a water bottle. There are a lot of options for insulated bottles that keep your water cold and your ice solid. You can also get multiple water bottles. Keep one at work, one at home, and you can even designate a bottle for your car.

If you aren’t a fan of water, try adding a sugar free flavor packet. There are several on the market that contain electrolytes that give hydration a boost. With a wide variety of flavors, you can find something you’ll love.

Nutrition

Hydration goes hand in hand with nutrition. Laurie, the Registered Dietician at Water House Wellness points out just how important the two are, “About 20 percent of our fluid intake comes from food which is great news for people who love fruits and veggies. Summer is a great time to up your intake of fruits and vegetables or try something new. The high water content of watermelon, oranges, and celery can give you a little extra hydration beyond water.”

Laurie also recommends that you should eat foods that are in season in your area. You can find these foods at the grocery store, but you can support local business by attending a farmer’s market to buy fresh, locally grown produce. A lot of it is organic as well and often at a better price than you can find at the grocery store.

If you’ve ever had an interest in growing your own food, summer is a good time to start a garden. You don’t need a large yard to do this. You can buy or make a raised bed or container garden that fits the space that you have to work with. There are also options you can keep indoors year round. Growing herbs is relatively easy and they add an extra boost of vitamins, minerals, and antioxidants to your diet. Plus, growing your own food assures that everything is fresh and free of unwanted chemicals and pesticides.

A lot of us don’t like cooking when it’s hot out. Using an oven can make for a hot kitchen during a time where you just want to stay cool. Grilling can be both fun and nutritious. Meats are an obvious choice for the grill, but veggies, fruit, and pizza are another option. Some ideas for fresh and cool summer meals are a salad or a pasta salad. Wraps and cold sandwiches are another option that can be nutritious and easy.

Relaxation

Summer is a great time for vacations and getaways. People take time off of work and flock to beaches and lakes. Relaxation and lazy days are something summer is known for. Sitting on a porch swing with a glass of lemonade and a good book is an easy and inexpensive way to get off your feet and take a break.

Speaking of feet, cute sandals and flip flops are a summer staple for some of us. It’s not uncommon for people to notice their heels getting dry and cracked. Feet also sweat more in the summer and can lead to the growth of fungus. Do your best to keep your feet clean and dry and treat yourself to a pedicure (or do one at home) from time to time.

Spoil your feet with a Foot Ritual Scrub at Water House Wellness. Our practitioner will treat your feet with a gentle massage, scrub them to get rid of dry skin and rough patches, and follow up with hydrating shea butter. Your feet will be wrapped in hot towels enhanced with lavender essential oil to seal in the moisture. It’s an amazing way to pamper yourself! The Foot Ritual Scrub & Hot Towel Treatment can be booked online.

We’ve already mentioned keeping your body hydrated, but keeping your outside moisturized is important as well. Our estheticians at Water House Wellness have access to some of the best products available and can provide treatments to keep your skin hydrated and fresh. They use products containing hyaluronic acid and ceramides to replenish your skin. Book a one hour facial and choose from several add ons to customize the experience.

Summer is also a great time for self reflection and meditation. An outdoor session in the early morning or even at night, when it’s cooler, is one way you can get in touch with your inner self. Water House Wellness has added Sunday Sound Baths to help guide your meditation through the use of vibrations, tuning forks, chimes, and singing bowls. It’s an experience like no other. Join us from 6 to 7 pm every Sunday.

Taking care of yourself is important year round but summer means adding a few easy steps to your self care routine. Enjoy the warm days. And when leaving the house, don’t forget your water bottle and sunscreen!

Have a great summer!