The intense summer heat leaves you exhausted, while your activity levels suffer, and holiday maintenance of wellness practices proves difficult for you. During the summer holiday, you let it all go and take it easy when it comes to meals or physical activities, kyunki A.C ke samne se hatne ka mann nahi karta na? When you become lazy, your kids will take their summer holidays the same way. Wake up & make your summer productive. A set of healthy tips for summer holidays can help you out. A few basic lifestyle alterations enable people to maintain their health alongside hydration and fitness levels during summer.
These proven safety and healthy tips for summer holidays enable vacation preparation through heat-beating techniques that energise and maintain fitness effortlessly. This blog lists seven doable tips, including cool food, wise hydration choices, light exercise, and safe sunshine routines to keep your summer vacation fitness-friendly. So, let’s begin!
Table Of Contents
1. How To Beat Summer Heat? 7 Healthy Tips For Summer
2. What Are The Top 5 Safety Tips For Summer?
3. The Final Say
4. FAQs
5. References
How To Beat Summer Heat? 7 Healthy Tips For Summer
These healthy tips for summer holidays will help you maintain fitness and avoid safety risks:
1. Eat Light And Hydrating Foods
On a hot day, you should select water-rich foods with digestible components instead of heavy, spicy, and fried foods, for you and your kids, as these will make your body tired and bloated.
- Include fruits & drinks to reduce body heat, like watermelon, cucumber, papaya, oranges, homemade salads, smoothies, curd, and buttermilk to cool your body and keep your digestion smooth.
- Avoid large, oily meals during the day and instead have smaller portions more often to avoid sluggishness.
- Cold-pressed juices or lemon water are great ways to refresh without added sugar.
- Kids must-have chilled fruit bowls or frozen banana bites so they can snack healthily without fuss during playtime.
2. Stay Hydrated & Replenish Electrolytes
In the summer heat, our body loses water quickly through sweat, and just drinking water may not be enough to stay truly hydrated. Make it a habit to drink at least 8–10 glasses of water daily, along with natural fluids like coconut water, lemon water with a pinch of salt, and fruit drinks that help balance lost electrolytes like sodium and potassium.
Avoid sugary sodas, energy drinks, or excess caffeine, as they dehydrate the body further. Opt for morning detox drinks and juices. For kids, turn hydration into fun with colourful popsicles made from fresh juice or add cute straws to encourage more water drinking.
3. Wear Loose, Light & Breathable Clothing
Your choice of clothes can greatly impact how you feel in the summer. Tight and synthetic fabrics trap sweat and heat, making you feel irritated and hot. Choose loose, light-coloured clothes made of cotton or linen, allowing your skin to breathe and keep you cool throughout the day.
Avoid dark shades and sticky materials like polyester. Remember to wear a wide-brimmed hat, sunglasses, and a light scarf to protect your skin when heading outdoors. To avoid heat rashes, kids should be dressed in soft, cotton clothes with bright colours and breathable sandals, especially when playing outside.
4. Maintain Good Hygiene In & Out
The mix of sweat, dust, and heat during summer can easily lead to skin irritation, body odour, or fungal infections if hygiene isn’t maintained correctly. Try these healthy habits for good health and wellness:
- Make it a habit to shower with cool water at least twice daily using mild antibacterial soaps, and dry areas like underarms, feet, and behind the knees well to avoid moisture buildup.
- Keep your hands clean, use talcum powder or body sprays for freshness, and wash your towels and bottles regularly.
- Remind kids to wash their hands and feet after playing outdoors, and give them a fun bath with bubble soaps to keep the routine enjoyable.
5. Do Extra Care For Your Feet
Feet often take a beating in summer due to sweat, dust, and long walks, so giving them extra care is necessary to avoid cracked heels or fungal infections.
- Wear open footwear or clean cotton socks to allow air circulation, and avoid walking barefoot on hot or wet surfaces.
- Once a week, soak your feet in cool water mixed with salt and essential oils to relax, soften the skin, and clean out dirt buildup.
- Apply foot cream or moisturiser before bed, especially if you notice dry patches or rough heels.
- To prevent infections or injuries, kids should also wear clean socks daily and be taught not to roam barefoot outdoors.
6. Stay Active During Cooler Times
Though the holidays bring a break from routine, staying physically active is still important. The key in summer is to move during cooler hours, like early mornings or late evenings. Avoid intense outdoor fitness workouts in the midday sun and instead go for light activities like morning walks, yoga, or cycling sessions in the evening.
Keep workouts short but consistent to maintain energy levels and avoid overheating. When it's too hot to go out, let kids play indoors with movement-based games or dance to fun music so they stay active while enjoying their break.
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7. Stay More In Covered Areas
Spending too much time in direct heat can lead to dehydration, fatigue, or even heatstroke, so staying indoors in cool, shaded, or air-conditioned spaces is wise, especially during peak afternoon hours from 12 PM to 4 PM.
- Keep your home ventilated by closing curtains to block harsh sunlight, and use fans or AC as needed to maintain a comfortable body temperature.
- If you need to go out, visit malls, cafes, or other indoor spaces rather than spending time in open, sun-exposed areas.
- Plan indoor movie time, board games, or storytelling sessions for kids in cool rooms to keep them entertained and safe from the heat.
Also Read: 10 Essential Summer Season Health Tips To Deal
What Are The Top 5 Safety Tips For Summer?
Consider these five safety tips for summer holiday wellness:
1. Protect Your Skin From Harmful UV Rays
Always apply a broad-spectrum sunscreen with SPF 50 before stepping out, and reapply every 2 hours, especially if you’re sweating or swimming. Wear full-sleeve, breathable clothes, a wide-brimmed hat, and UV-protective sunglasses when outdoors.
Try to stay indoors or in shaded areas between 12 PM and 4 PM when the sun’s rays are the strongest. For kids, use gentle, child-safe sunscreen and dress them in light, full-coverage clothes for added protection.
2. Be Aware Of Heat-Related Illnesses
Extreme heat can cause dehydration, heat exhaustion, or even heatstroke if not appropriately managed. Stay alert for symptoms of oxidative stress and increased heat like dizziness, headaches, rapid heartbeat, or nausea, and never ignore signs of discomfort in the heat.
Drink plenty of fluids throughout the day, take regular breaks from outdoor activities, and stay in cool places whenever possible. Children and older adults are more sensitive to heat, so they are kept hydrated, rested, and protected from direct sunlight.
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3. Prioritise Insect And Tick Bite Safety
Spending more time outdoors means more chances of insect bites, leading to itching, skin irritation, or even diseases like dengue or Lyme. Apply insect repellent when going into grassy areas or parks and wear clothes that cover your arms and legs.
Avoid letting kids play in bushy, damp places without protection. After outdoor activities, always check your body and clothing for ticks or insect bites, especially around the ankles, neck, and behind the knees.
4. Practice Hot & Cold Food Handling
Food safety becomes very important in summer, as high temperatures can spoil food quickly and increase the risk of food poisoning. Try healthier food swaps. Always store perishable items like milk, meat, and cut fruits in the fridge, and avoid leaving cooked food at room temperature for too long.
Wash your hands before and after handling food, and keep raw and cooked items separate. Use insulated bags for outdoor picnics and eat freshly prepared meals. Teach kids not to eat uncovered street food that’s been out for hours in the heat.
5. Learn Basic Water Safety Skills
Water safety should never be ignored in summer, whether it’s a pool party, beach trip, or lake visit. Learn basic swimming skills and always swim under supervision in designated safe areas.
Never leave children unattended near water; if they're not confident swimmers, make sure they wear life jackets. Avoid diving into unfamiliar or shallow waters, and stay alert to posted warnings or weather changes.
Also Read: 10 Summer Workout Tips, Exercises & Workout Plan
The Final Say
So, prioritise your wellness during hot days with the listed healthy tips for summer holidays. These tips involve a balanced approach encompassing mindful nutrition, consistent hydration, smart sun protection, and enjoyable physical activity. With these healthy habits, you can maximise your enjoyment, maintain your fitness goals, and return feeling refreshed, ready to embrace the summer season.
FAQs
1. What are the recommended tips for summer vacation outings?
A few recommended tips for summer vacation outings are:
- Plan outings for early morning or late evening.
- Stay well-hydrated by carrying water and drinking frequently.
- Wear light and breathable clothing along with sunscreen and a hat.
- Take breaks in shaded areas.
- Be mindful of heat-related illnesses.
- Consider water-based activities.
2. What are some fun outdoor activities for staying fit in summer?
Take advantage of the warm weather for runs, walks, or bike rides. Consider water sports like swimming, kayaking, or even just playing. Team sports like beach volleyball or frisbee can also be a fun way to stay active.
References
- https://www.lifebuoy.in/health/infection-and-prevention/health-and-lifestyles/10-health-tips-for-the-summer.html
- https://www.rrh.org/news-updates/2022/april/10-tips-for-a-happy-and-healthy-summer/
- https://heartresearch.org.uk/ht-healthy-habits-for-summer-holidays/
- https://www.weliahealth.org/2023/06/top-10-tips-for-summer-safety/
- https://www.macombmedicalclinicpc.com/blog/5-tips-for-staying-healthy-while-traveling-this-summer
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-tips-to-help-kids-keep-safe-during-summer
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