By Ashlyn Ellis
With the summer in full effect, it is easy to get distracted from our health and fitness goals by the holidays and fun activities we have planned. You’ve been working hard on your summer bod since the beginning of the year so don’t lose those habits you’ve created during the summer!
Whether you find yourself by pool, at the lake or just hanging outside more, here are a few tips on how to keep your body healthy during the summer.
Stay hydrated
Keeping our bodies hydrated with proper fluid intake is so important for adequate organ function. The typical water recommendation for individuals is about 64oz (half of a gallon) of water per day. However, during the summer, our bodies need more water than usual due to the increased temperature outside. A good tip to increase your water intake is to carry an insulated and reusable water bottle with you that you can refill throughout the day! Find a cute design and start tracking how many bottles you drink per day. Not a water fan? Try adding some lemon or mint to add some flavor or try a flavored sparkling water such as La Croix or Waterloo, they both have some great flavors.
Snack on refreshing fruit
Ditch the processed chips and cookies and reach for some nutritious fruit! Here are some great fruit options for a hot day outdoors:
Watermelon
great for hydration! Watermelon is over 90% water which means in addition to regular water consumption, it can keep you hydrated throughout the day.
Berries
Strawberries, blueberries, blackberries, there are so many berries to choose from! Berries are filled with antioxidants, which can help protect your cells from free radicals that the cells inside your body are exposed to. Try mixing a variety of berries to make a yummy berry fruit salad.
Cantaloupe
Cantaloupes are another great fruit to consume during the summer. They are light and fresh and contain many vitamins and minerals that are essential to our bodies.
Cucumber
Cucumbers are a great addition to your summer diet. Cucumbers contain lots of water as well as antioxidants and vitamins. They are also SO easy to add into your daily food intake. Add some into your salad or sandwich for a great refreshing crunch or add it into your water for a thirst-quenching infused water.
Find some fun ways to stay active
Summer can get busy with vacations and family plans, but it is important to dedicate 20-30 minutes a day to being active. Some great ideas of quick summer workouts include walking/jogging along a local trail, completing a HIIT (high intensity interval training) workout, swimming, and yoga. Check out some of the great workouts suited for everybody posted on our Instagram weekly that you can add to your workout routine.
Keep your skin protected
Not only does the inside of your body need to be healthy, your skin does too! Your skin is the largest organ in your body so keeping it protected is vital for positive overall health. Everyone loves the glow from a natural tan but try reducing tanning times to only 10-15 minutes a day in direct sunlight. While at the beach, make sure to pack sunscreen and reapply often to ensure proper protection. Don’t forget your sunglasses and a nice shady hat for a stylish look as well as added protection!
Indulge in moderation
A healthy lifestyle is all about balance. My favorite saying is “one cookie is not going to make you overweight and one salad is not going to make you fit.” It is important to not make yourself feel guilty over eating a small dessert every now and then. Just keep in mind your health goals and your rewards. Check out how to develop a reward system for yourself. So go ahead and enjoy those summer s’mores and ice cream cones with your family and friends!
Equip | Encourage | Empower 