Simple Summer Health Tips for You
Stay cool and healthy this summer with easy tips on hydration, sun protection, diet, and more. Get expert care from Apollo 24|7 today.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. J T Hema Pratima MBBS
Last updated on 28th Jul, 2025
Summer is a season of sunshine, vacations, and outdoor fun, but it also brings challenges like heat, dehydration, and sun exposure. Staying healthy during these hot months is essential to enjoy the season to the fullest. Here are some simple yet effective summer health tips to keep you and your family safe and happy.
1. Stay Hydrated
Why it’s important:
- Dehydration is common in summer due to excessive sweating. It can lead to headaches, dizziness, and even heatstroke.
How to stay hydrated: - Drink at least 8-10 glasses of water daily.
- Carry a water bottle when stepping out.
- Include hydrating foods like watermelon, cucumber, oranges, and coconut water in your diet.
- Avoid excessive caffeinated or sugary drinks, as they can dehydrate you.
2. Protect Yourself from the Sun
Why it’s important:
- Prolonged sun exposure can cause sunburn, heat rashes, and even skin cancer in severe cases.
- How to protect yourself:
- Apply broad-spectrum sunscreen (SPF 30 or higher) 20 minutes before going outside.
- Wear light-colored, loose-fitting clothes and a wide-brimmed hat.
- Use sunglasses to protect your eyes from UV rays.
- Avoid stepping out between 10 AM to 4 PM, when the sun is strongest.
3. Eat Light and Fresh
Why it’s important:
- Heavy meals can make you feel sluggish in the heat. Fresh, light meals help digestion and keep energy levels stable.
What to eat: - Include fresh fruits, salads, yoghurt, and smoothies.
- Opt for grilled or steamed foods instead of fried or oily dishes.
- Avoid street food that may spoil quickly in the heat.
4. Exercise Smartly
- Why it’s important:
- Overexertion in hot weather can lead to heat exhaustion or dehydration.
How to stay active safely:
- Exercise early in the morning or late evening when it’s cooler.
- Choose indoor workouts like yoga or swimming.
- Wear breathable workout clothes and take breaks to hydrate.
5. Prevent Heat-Related Illnesses
Common heat-related problems:
- Heat cramps (muscle pain due todehydration)
- Heat exhaustion (dizziness, nausea, heavy sweating)
- Heatstroke (high body temperature, confusion – a medical emergency)
How to prevent them:
- Stay in cool, shaded areas.
- Use fans or air conditioning when indoors.
- Take cool showers to lower body temperature.
- If symptoms worsen, seek medical help immediately.
Consult Top Specialists
6. Keep Infections at Bay
Why it’s important:
- Summer increases the risk of food poisoning, stomach infections, and mosquito-borne diseases like dengue.
- How to stay safe:
- Wash your hands frequently, especially before eating.
- Ensure food is fresh and properly stored.
- Use mosquito repellents and keep your surroundings clean to avoid breeding.
7. Take Care of Your Skin & Hair
Why it’s important:
- Heat and sweat can cause acne, rashes, and dry hair.
- How to protect them:
- Cleanse your face twice a day to remove sweat and dirt.
- Use aloe vera gel to soothe sunburn.
- Cover your hair with a scarf or hat to prevent sun damage.
8. Get Enough Sleep
Why it’s important:
- Hot nights can disrupt sleep, leading to fatigue and irritability.
- How to sleep better:
- Keep your bedroom cool and well-ventilated.
- Wear light cotton nightwear.
- Avoid heavy meals before bedtime.
- When to Seek Medical Help?
- If you experience:
- Severe dehydration (dry mouth, no urination)
- High fever with confusion (possible heatstroke)
- Persistent diarrhoea or vomiting
- Don’t ignore these signs! Consult a doctor immediately.
- Stay Healthy This Summer with Apollo 24|7
If you need expert advice or a health check-up, Apollo 24|7 is here for you. Book a consultation with our doctors or schedule lab tests from the comfort of your home.
Conclusion
Summer is a time to relax, recharge, and enjoy, but staying healthy is key to making the most of the season. By following these simple tips, like staying hydrated, eating light, protecting your skin, and being mindful of heat-related illnesses, you can keep yourself and your loved ones safe. With Apollo 24|7, expert care is just a click away.
Consult Top Specialists
Consult Top Specialists
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Avinash Pasuparthy
General Practitioner
5 Years • MBBS
Visakhapatnam
Apollo Clinic Vizag, Visakhapatnam
Dr. S. K. Ghosh
General Practitioner
42 Years • MBBS
South Dumdum
Physique, South Dumdum
Dr. Pradeep Kumar Upadhyay
General Practitioner
23 Years • MBBS, PGD(Geriatrics)
Vadodara
Divyaa Clinic, Vadodara
Dr. Riti Srivastava
General Practitioner
12 Years • MD (Physician)
Gautam Buddha Nagar
Shri Krishna Clinic, Gautam Buddha Nagar
Consult Top Specialists
Dr Bhumika Lalwani
General Surgeon
4 Years • MBBS MS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Avinash Pasuparthy
General Practitioner
5 Years • MBBS
Visakhapatnam
Apollo Clinic Vizag, Visakhapatnam
Dr. S. K. Ghosh
General Practitioner
42 Years • MBBS
South Dumdum
Physique, South Dumdum
Dr. Pradeep Kumar Upadhyay
General Practitioner
23 Years • MBBS, PGD(Geriatrics)
Vadodara
Divyaa Clinic, Vadodara
Dr. Riti Srivastava
General Practitioner
12 Years • MD (Physician)
Gautam Buddha Nagar
Shri Krishna Clinic, Gautam Buddha Nagar
