How to Keep Cool and Stay Healthy This Summer

As the summer heat intensifies, it’s essential to find effective ways to keep cool and stay healthy. With record-high temperatures already being recorded, maintaining hydration and proper nutrition becomes crucial. Registered dietitian and chef Amber Pankonin from Lincoln, Nebraska, offers valuable tips on how a balanced diet can help you stay hydrated and healthy during the sweltering summer months.

Hydration is Key

Staying hydrated is fundamental to maintaining good health in the summer. Pankonin emphasizes the importance of always having a water bottle on hand. This simple habit serves as a constant reminder to drink water regularly, preventing dehydration. Water is the most effective way to stay hydrated, but there are other creative methods to increase your water intake.

Smoothies and vegetable or fruit juices are excellent alternatives. These beverages not only help with hydration but also provide essential nutrients that our bodies need. Pankonin suggests incorporating a variety of fruits and vegetables into your diet, as they contribute significantly to your hydration levels. For example, watermelon, cucumbers, and strawberries are high in water content and perfect for hot summer days.

Nutritious Summer Diet

While it’s tempting to indulge in traditional summer foods like hot dogs and steaks, Pankonin advises balancing these with nutrient-rich side dishes. Fresh summer tomatoes, for instance, can be a delightful addition to salads or sandwiches, providing a burst of flavor and hydration. Berries, especially those in season like strawberries, are not only delicious but also packed with vitamins and antioxidants.

For those celebrating events like the Fourth of July, it’s important to be mindful of your diet. While enjoying grilled meats, consider adding salads made from a variety of vegetables to your meal. These side dishes will help you stay cool and healthy by ensuring you receive the necessary vitamins and minerals.

Hydration for Children

Ensuring that children stay hydrated can be challenging, especially with the allure of sugary sodas and juices during summer activities. Pankonin advises that parents keep water as the primary source of hydration for young children and toddlers. While it’s natural for children to be drawn to sweet drinks, limiting their sugar intake is crucial for their health.

An effective way to offer a healthy alternative to sugary treats is by providing frozen fruits. Grapes or berries can be frozen and given as a refreshing snack that children will love. Pankonin shares a personal tip: her 10-month-old enjoys frozen mangos blended with plain yogurt. This treat is not only hydrating but also nutritious, offering a creative way to ensure children get their essential nutrients.

Creative Nutrition

Getting creative with whole, nutrient-rich foods is the key to enjoying a fun and healthy diet this summer. Instead of reaching for processed snacks, explore the variety of fresh produce available during this season. Incorporate a mix of fruits and vegetables into your daily meals, and experiment with different recipes to keep your diet exciting and beneficial.

By focusing on hydration and balanced nutrition, you can maintain your health and well-being even during the hottest days. Following Amber Pankonin’s advice, carry a water bottle, enjoy smoothies, include fresh produce in your diet, and offer healthy, hydrating snacks to children. These simple yet effective strategies will help you stay cool and healthy all summer long.

Summer tips summary

1-Stay Hydrated:

Drink plenty of water throughout the day to stay hydrated, especially when spending time outdoors in the heat.

2-Protect Your Skin

Apply sunscreen with at least SPF 30, wear hats, and use sunglasses to protect your skin and eyes from harmful UV rays.

3-Plan Outdoor Activities:

Take advantage of the nice weather by planning outdoor activities like hiking, biking, picnics, or beach trips.

4-Stay Active:

Engage in regular physical activity. Swimming, outdoor sports, and even gardening can be great ways to stay fit and healthy.

5-Eat Fresh and Seasonal Foods:

Incorporate fresh fruits and vegetables into your diet. Summer is a great time to enjoy berries, melons, and other seasonal produce.

6-Travel Safely:

If you're traveling, ensure your vehicle is in good condition, pack emergency supplies, and plan your route. Follow health and safety guidelines if you're flying.

7-Stay Cool Indoors:

Use fans or air conditioning to stay cool indoors. If you don't have AC, visit public places like malls, libraries, or community centers to escape the heat.

8-Practice Water Safety:

When swimming or participating in water activities, always be aware of safety rules. Supervise children closely and be cautious of strong currents and tides.

9-Enjoy Local Events:

Check out local summer festivals, concerts, and community events. These can be a fun way to explore your area and meet new people.

Relax and Unwind:

Take some time for yourself to relax and unwind. Whether it's reading a book, meditating, or simply lounging in a hammock, make sure to enjoy some downtime.

Have a wonderful and safe summer!

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