Staying Healthy During Hot Summer Days

May 1, 2020


Welcome to the CARE Blog, where Grim Harley, MD, provides expert advice on staying healthy during hot summer days. As the temperature rises, it becomes crucial to prioritize our well-being and take necessary precautions to ensure our bodies can thrive in the heat. In this comprehensive guide, Dr. Harley will share valuable insights, tips, and recommendations to help you enjoy your summer while staying healthy and safe.

Maintaining Proper Hydration

As the sun beats down and the mercury soars, maintaining proper hydration is of utmost importance. Our bodies lose water through perspiration, which can lead to dehydration if not replenished. To stay hydrated, make sure to drink plenty of water throughout the day, even if you don't feel thirsty. Aim for at least eight glasses of water a day. If engaging in physical activities, increase your water intake accordingly. Remember, water is your best friend during scorching summer days!

Tips for Staying Hydrated:

  • Carry a reusable water bottle with you at all times and take regular sips.
  • Infuse your water with fresh fruits or herbs to make it more enticing.
  • Avoid excessive consumption of alcohol or caffeinated beverages, as they can contribute to dehydration.
  • Consume hydrating foods like watermelon, cucumbers, and oranges.

Protecting Against Heatstroke

Heatstroke is a serious condition that can occur when the body's temperature regulation system fails due to prolonged exposure to extreme heat. To prevent heatstroke, it's crucial to take measures to keep your body cool and avoid overheating.

Effective Heatstroke Prevention Strategies:

  • Stay indoors during the hottest hours of the day, typically between 10 am and 4 pm.
  • If you need to be outside, seek shade and take frequent breaks in air-conditioned areas.
  • Wear loose-fitting, lightweight clothing made of breathable fabrics like cotton.
  • Apply sunscreen with a high SPF regularly and wear a wide-brimmed hat and sunglasses.
  • Use a portable fan, misting spray, or cool towel to stay cool.

Blending Physical Activities and Heat

While it's essential to remain active and stay fit, it's important to adapt your exercise routine to the summer heat to avoid potential health risks. Here are some tips on how to exercise safely during hot summer days:

Tips for Safe Exercising:

  • Avoid exercising during the hottest hours of the day; opt for early mornings or evenings when temperatures are cooler.
  • Choose indoor exercises such as yoga, Pilates, or swimming in an air-conditioned facility.
  • If you prefer outdoor activities, opt for shaded areas or trails with trees that provide natural shade.
  • Wear moisture-wicking clothing and a hat to minimize heat absorption.
  • Listen to your body and take breaks when needed, allowing your body to cool down.

Eating Well for a Healthy Summer

A well-balanced diet is key to maintaining optimal health regardless of the season. During summer, focus on fresh, nutrient-rich foods to keep your body nourished and energized.

Summer Nutrition Tips:

  • Incorporate a variety of colorful fruits and vegetables into your meals for essential vitamins and minerals.
  • Enjoy light and refreshing meals such as salads, smoothies, and grilled vegetables.
  • Opt for lean proteins like fish, chicken, or tofu to support muscle recovery.
  • Limit your intake of processed foods and sugary drinks.
  • Stay mindful of food safety, especially when picnicking or barbecuing outdoors.

Ensuring a Good Night's Sleep

Quality sleep is essential for our overall well-being, and hot summer nights can sometimes make it challenging to get adequate rest. Follow these tips to ensure a good night's sleep:

Tips for Better Sleep:

  • Avoid heavy meals, caffeine, and excessive fluids close to bedtime.
  • Create a cool, dark, and quiet sleeping environment by using blackout curtains, fans, or air conditioners.
  • Take a cool shower before bedtime to lower your body temperature.
  • Use breathable, lightweight bedding and consider wearing light sleepwear.
  • Establish a consistent sleep routine and aim for 7-9 hours of sleep each night.


As hot summer days envelop us, prioritizing our health becomes paramount. Following expert tips and advice, like those shared by Grim Harley, MD, can help ensure a safe and enjoyable season. Remember to stay hydrated, protect against heatstroke, adapt your physical activities, eat well, and prioritize quality sleep. By taking these measures, you'll be able to make the most of summer while keeping your health in check. Stay safe, stay healthy, and embrace the joys of the sunny season!