Don’t Sweat It: Stay Cool with these Summer Wellness Tips

It is officially summer – which means warmer weather and more time spent outside. Whether you are heading to the beach, biking through your neighbourhood, camping under the stars, or simply soaking up the sunshine, it is important to keep your health and well-being top of mind. From sun protection and hydration to food safety and smart travel, here are some practical ways to take care of yourself and make the most of your summer.

1. Sun Safety: Protect your skin and stay cool

There’s no denying it – mild sun exposure can boost your mood, support cognitive health, and help your body produce Vitamin D.  But too much can lead to sunburns, dehydration, and heat-related illnesses.

Before heading outside:

• Avoid the sun’s peak hours (11am – 3pm), when UV (ultraviolet) rays are the strongest.
• Wear sunglasses, a wide-brimmed hat, and lightweight, long-sleeved clothing.
• Use a broad-spectrum sunscreen with at least SPF 30+ and reapply as recommended by the product.
• Drink plenty of water and seek shade when possible.

Sunburns result from prolonged exposure to the sun and can increase your risk of skin aging and skin cancer. If you get burned, get plenty of rest, stay hydrated with water or electrolyte drinks, and soothe your skin with cool baths, compresses, or aloe vera.

Watch for signs of heat illnesses, such as rashes, cramps, and exhaustion. If you or someone you know shows signs of heat stroke (confusion, high body temperature, no sweating), call 911 immediately.

2. Hydration: Stay Refreshed

In hot weather, your body loses fluids more quickly– even when you are just relaxing. Staying hydrated helps you maintain energy levels, supports cognitive function, and avoids heat-related illnesses.

Simple ways to stay hydrated:

• Bring a reusable water bottle with you to all outdoor activities.
• Set reminders to drink water throughout the day.
• Snack on hydrating foods such as celery, watermelon, or cantaloupe.
• Take regular water breaks during physical activity or long periods outside.

Signs of dehydration include fatigue, dry skin, dizziness, headaches, and thirst. If you notice these symptoms, take a break in a shaded area and rehydrate.

Alcohol and dehydration:

Alcohol is a diuretic, which means it makes you dehydrated more quickly. Ensure that you alternate alcohol with non-alcoholic beverages like water to help curb dehydration and reduce the chances of blackouts and hangovers.

3. Food Safety & Nutrition

From backyard BBQs and beach picnics to campsite meals, summer offers plenty of ways to enjoy food outdoors. Practicing safe food handling and choosing nourishing snacks can help you feel your best while on-the-go.

Safe summer eating tips:

• Keep perishable items chilled in a cooler with ice or ice packs.
• Wash your hands before handling food, and clean surfaces regularly.
• Cook food thoroughly to the right internal temperature.
• Practice campfire safety guidelines to ensure a safe cooking environment.

If you are planning an outdoor adventure, packing the right snacks is a great way to support your energy levels and hydration needs.

• Pack portable options such as trail mixes, protein bars, or granola.
• Bring hydrating fruits and vegetables such as watermelon and cucumber.
• Eat a balanced meal before engaging in strenuous activities.

4. Camping, Safe Travel & Adventure

Getting outside to explore, camp, or travel is a great way to recharge and enjoy nature. Whether it is a quick day trip or a weekend adventure, planning ahead can help you stay safe and enjoy your time outdoors.

Be-adventure ready:

• Tell someone you trust about where you are going and when you will be back.
• Pack a first aid kit with bandages, antiseptic wipes, tweezers, and bug bite treatments.
• Be aware of ticks in grassy or wooded areas and do a quick tick check after being outside.
• Stick to marked trails to avoid getting lost or injured.
• Learn who to contact in case of an emergency and how to access help.

Substance use and outdoor safety:

• Avoid mixing substances, especially in unfamiliar areas.
• Limit alcohol use and pace your drinks.
• Never leave your drink unattended.
• Only use substances from trusted sources to keep yourself safe.
• If you are using opioids, or if it is expected in the group, always bring naloxone.

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Summer is a great time to unwind and enjoy the outdoors—but staying safe is key to making the most of it. So, grab your sunglasses, fill up your water bottle, and take care of yourself and each other. Have a safe and happy summer!