Staying Safe and Healthy This Summer: How to Protect Your Health In The Heat

July is the heart of summer outdoor adventures, longer days, and time to enjoy the sunshine. But rising temperatures and stronger UV rays mean it’s also a time to be extra mindful about your health.

Whether you’re managing chronic conditions, navigating hormone shifts, working on weight loss, or just aiming to feel your best, here’s your go-to guide for a safe, energized, and sun-smart July—for both men and women.

UV Protection: More Than Just Sunscreen

July is UV Safety Awareness Month, a great reminder that protecting your skin goes beyond avoiding sunburn. Long-term exposure to ultraviolet rays can lead to skin aging, sunspots, and increased skin cancer risk.

Quick Tips:

• Use a broad-spectrum SPF 30+ every day (even when it’s cloudy).

• Reapply every 2 hours when outdoors.

• Choose UV-protective sunglasses and wide-brimmed hats.

• Wear long-sleeve UPF-rated clothing if you’re outside for extended periods.

Don’t ignore changes in your skin—new moles, changes in color or shape, or lingering dry patches should be checked by your provider.

Know the Signs of Heat Exhaustion

High heat and humidity are more than uncomfortable they can be dangerous. This is especially important if you’re over 40, taking certain medications, or living with heart, lung, or metabolic conditions.

Symptoms of heat exhaustion:

• Dizziness or lightheadedness

• Nausea, headache, or muscle cramps

• Cold, clammy skin with heavy sweating

• Rapid heartbeat or weakness

What to do:

• Move to a cool or shaded area

• Sip cool (not ice-cold) water

• Loosen tight clothing

• Place a cool compress on your neck or wrists

If symptoms worsen or don’t improve within 30 minutes seek medical attention.

Hydration & Smart Summer Nutrition

Men and women both tend to underestimate how much hydration they need in summer especially when active, outdoors, or working in the heat.

Hydration goals:

• Drink 64–80 oz of water per day, more if sweating or exercising

• Add electrolytes if you’re sweating heavily or doing extended activity

• Choose high-water foods: cucumbers, berries, watermelon, oranges

• Limit alcohol and caffeine both can worsen dehydration

Pro tip: Keep a reusable water bottle with you throughout the day and refill it often.

Tune In: Your Body’s Signals Matter

Sometimes your body sends subtle messages before things really feel “off.”

Fatigue that creeps in mid-morning, a foggy brain you can’t shake, sudden irritability, or disrupted sleep might seem like small inconveniences but they’re often early signs that your system is under stress.

In the summer heat, it’s especially important to pause and assess. Dehydration, heat exposure, disrupted routines, and even hormonal changes can all take a toll on how you think, feel, and function. And for those juggling work, caregiving, travel, or health goals, it’s easy to dismiss these signs as just part of a busy life.

But your body doesn’t ask for help with flashing lights it whispers. Learning to slow down, hydrate, rest, and adjust your pace when needed isn’t a luxury it’s part of staying well.

Instead of powering through, take a moment to check in:

• Are you drinking enough water?

• Have you had a quiet moment to breathe today?

• Are you fueling your body with real food?

• Do you need rest more than another coffee?

Health isn’t just about what you accomplish it’s about how you feel doing it. This July, make space to honor what your body is telling you.

We're Here for You This Summer

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Let’s keep you healthy, energized, and safe all summer long!

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