Summer 2023 Health and Wellness Tips
Discover essential summer 2023 health tips to stay cool, hydrated, and safe. Learn how to protect your skin, eat light, and prevent heat-related illnesses.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 28th Jul, 2025
Summer is a season of sunshine, outdoor activities, and vacations, but it also brings challenges like heat waves, dehydration, and sun-related health issues. Staying healthy during the summer months requires a little extra care and attention. Here are some simple yet effective tips to help you enjoy a happy and healthy summer in 2023.
1. Stay Hydrated
One of the most important things in summer is to drink plenty of water. High temperatures cause excessive sweating, leading to dehydration, fatigue, and even heatstroke.
Tips to Stay Hydrated:
- Drink at least 8-10 glasses of water daily.
- Carry a reusable water bottle when stepping out.
- Include hydrating foods like watermelon, cucumber, oranges, and coconut water in your diet.
- Avoid excessive caffeinated drinks, alcohol, and sugary sodas, as they can dehydrate you.
2. Protect Your Skin from the Sun
Prolonged sun exposure can cause sunburn, premature ageing, and even skin cancer. Protecting your skin is crucial.
Sun Protection Tips:
- Apply broad-spectrum sunscreen (SPF 30 or higher) 20 minutes before going outside.
- Reapply sunscreen every 2-3 hours, especially after swimming or sweating.
- Wear wide-brimmed hats, sunglasses, and light, full-sleeved clothing for extra protection.
- Avoid direct sun between 10 AM to 4 PM, when UV rays are strongest.
3. Eat Light and Fresh
Heavy, oily meals can make you feel sluggish in the heat. Opt for light, fresh, and easy-to-digest foods.
Healthy Summer Diet Tips:
- Include fresh fruits, salads, yogurt, and sprouts in your meals.
- Avoid fried, spicy, and processed foods that can cause acidity and bloating.
- Drink buttermilk, lemon water, or herbal teas to keep your body cool.
- Eat smaller, frequent meals instead of heavy ones.
4. Exercise Smartly
Staying active is important, but intense workouts in peak heat can be dangerous.
Summer Exercise Tips:
- Work out early in the morning or late in the evening when it's cooler.
- Choose indoor activities like yoga, swimming, or gym workouts if it's too hot outside.
- Wear breathable, moisture-wicking clothes while exercising.
- Listen to your body, stop if you feel dizzy or exhausted.
5. Prevent Heat-Related Illnesses
Heat exhaustion and heatstroke are serious risks in summer. Symptoms include dizziness, nausea, headache, and high body temperature.
How to Stay Safe:
- Stay in shaded or air-conditioned areas during peak heat.
- Take cool showers to lower your body temperature.
- If someone shows signs of heatstroke (confusion, fainting), seek medical help immediately.
6. Take Care of Your Eyes
Bright sunlight can harm your eyes, leading to irritation and long-term damage.
Eye Care Tips:
- Wear UV-protected sunglasses when outdoors.
- Use lubricating eye drops if your eyes feel dry.
- Avoid rubbing your eyes with dirty hands to prevent infections.
7. Maintain Good Hygiene
Summer heat can increase sweat and bacteria growth, leading to infections.
Hygiene Tips:
- Shower daily and keep your skin clean.
- Wear loose, cotton clothes to allow air circulation.
- Use antifungal powder in sweaty areas to prevent rashes.
- Wash your hands frequently to avoid infections.
Consult Top Specialists
8. Get Enough Sleep
Hot nights can disrupt sleep, affecting your energy levels.
Sleep Better in Summer:
- Keep your bedroom cool and well-ventilated.
- Use light cotton bedsheets instead of heavy blankets.
- Avoid heavy meals or caffeine before bedtime.
9. Stay Safe While Travelling
If you're planning a summer trip, take precautions to stay healthy.
Travel Safety Tips:
- Carry a first-aid kit with essentials like ORS, pain relievers, and antiseptic cream.
- Drink only bottled or purified water to avoid stomach infections.
- Apply mosquito repellent to prevent diseases like dengue.
10. Monitor Your Health
If you have existing conditions like diabetes, heart disease, or high blood pressure, summer can worsen symptoms.
Health Check-Up Tips:
- Keep track of your blood pressure and sugar levels.
- Consult your doctor if you feel unwell.
- Book a health check-up if needed, Apollo 24|7 offers easy online consultations and tests.
Conclusion
Summer is a great time to enjoy outdoor fun, but staying healthy is key. Follow these simple tips to beat the heat, stay hydrated, and protect your skin and overall well-being. If you experience any unusual symptoms, don’t ignore them; consult a doctor for timely advice.
Consult Top Specialists
Consult Top Specialists
Dr Aakash Andgi
General Physician/ Internal Medicine Specialist
9 Years • MBBS MD
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Shamanth Y B
General Physician/ Internal Medicine Specialist
3 Years • MBBS
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
(25+ Patients)
Dr Syed Mizra M
General Physician/ Internal Medicine Specialist
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Specialists
Dr Aakash Andgi
General Physician/ Internal Medicine Specialist
9 Years • MBBS MD
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Shamanth Y B
General Physician/ Internal Medicine Specialist
3 Years • MBBS
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
(25+ Patients)
Dr Syed Mizra M
General Physician/ Internal Medicine Specialist
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
