How to hydrate right protect your skin and enjoy seasonal foods like a pro
Originally published in In Fitness And In Health
The hottest days of the year are quickly approaching, and that means different things for all of us. Maybe you’re planning to soak up the sun on a beach getaway, explore hiking trails, or simply enjoy backyard barbecues. Or maybe you’re one of the lucky ones who prefers to stay indoors with the A/C cranked full blast. Whatever your summer vibe, it’s crucial to think about how the heat and sun affect your body and your overall health. The sun is vital for vitamin D production and mood boosting, but it also brings challenges we can’t ignore. Sunscreen choices can feel overwhelming, hydration is more than just guzzling water, and eating seasonally grown foods can actually make a big difference. Let’s unpack all of this so you can enjoy your summer feeling your absolute best.
Hydration: More Than Just Water
When we talk about beating the heat, hydration is usually the first thing that comes to mind, and rightly so! I recently had an eye-opening conversation with Desiree Lotz, a trained detox specialist and CEO of Sunshine Vitamins, on my podcast (catch the full episode here). She mentioned that 99% of people she tests for hydration levels through muscle testing show signs of dehydration. That number stopped me in my tracks. Most of us probably don’t realize how subtle dehydration can be or how often we live in a mild dehydrated state without thinking twice.
You don’t need fancy tests to know if you might be dehydrated. Look for some of the less obvious symptoms: metabolism slowing down, dry mouth and skin, insomnia, a rise in body temperature, fuzzy or foggy thinking, sinus congestion, persistent coughing, blood pressure fluctuations, blood sugar swings, frequent urination, anxiety, depression, or even a suppressed appetite. Some of these might surprise you since they don’t scream “dehydration” like thirst does.
There’s even some common causes you may not even think twice about. The culprits? Alcohol and coffee are obvious offenders, but also watch out for sugar and refined carbs, they convert quickly into sugar in your body and pull water from your cells. Air conditioning, ironically, dries you out too. And here’s a fun fact: your go-to sports drink might actually dehydrate you more because it’s loaded with sugar, despite marketing itself as a hydration hero. Also, we sometimes mistake thirst signals for hunger, which explains those cravings for juicy fruits like watermelon or pineapple.
So how do you truly rehydrate? Drinking plain water is essential but not the full picture. Your body needs minerals along with water, such as electrolytes, (minerals that carry an electric charge and help balance the water inside and outside your cells.) Electrolytes also regulate your body’s pH, move nutrients into cells, help remove waste, and keep your nerves, muscles, heart, and brain functioning smoothly. The big players here are sodium, calcium, potassium, phosphate, and magnesium. You get some from your diet, but to support hydration, I recommend adding a pinch of Celtic Sea Salt to your drinking water. It provides natural minerals and tastes great when you find the right amount, no need to drink salty water like a fish!
If you find plain water boring, try coconut water. It’s about 94% water and packs a natural mineral punch. 1 cup offers around 600 mg of potassium—more than a medium banana—plus 4% of the daily intake of calcium, and 14% of your daily magnesium. Just be sure to read labels and avoid brands with added sugars or preservatives. Remember, coconut water is a supplement to hydration, not a replacement for regular water.
Of course, enjoying a cold beer or your morning coffee is part of summer living. Just make sure to balance those with plenty of mineral-rich fluids. The key is recognizing your body’s early dehydration signals, especially the subtle ones, and supporting hydration with both water and electrolytes.
Sunscreen: Protect Your Glow
Staying hydrated goes hand in hand with protecting your skin when you’re spending time outdoors. The sun is wonderful for boosting vitamin D and lifting spirits, but UV rays can damage your skin and increase the risk of skin cancer. On my podcast, I spoke with Brandy Searcy, founder of Rain Organica, in an episode called “Making Sense of Sunscreen.” We broke down how to choose the right sun protection without getting overwhelmed.
You’ve probably seen SPF numbers on sunscreen bottles, but what do they really mean? SPF stands for sun protection factor and measures how well the sunscreen blocks UVB rays, the type that cause sunburn and contribute to skin cancer. Think of the SPF number as a multiplier: SPF 10 blocks about 80% of UVB rays, SPF 20 blocks roughly 92%, SPF 30 blocks 99%, and SPF 40 blocks about 99.9%. After SPF 40, the increase in protection is minimal, so no need to chase the highest number on the shelf.
Sunscreens work as filters that either physically block or chemically absorb UV rays. Physical sunscreens, which contain zinc oxide or titanium dioxide, reflect UV rays away from your skin. These are the safest options according to the FDA and don’t penetrate your skin. Chemical sunscreens absorb UV rays and undergo a reaction that creates free radicals on your skin’s surface. While this might sound alarming, the reaction happens outside the living layers of your skin, so the damage is limited. However, many chemical sunscreen ingredients do penetrate the skin and enter the bloodstream, which is why the FDA is reviewing and reclassifying sunscreen ingredients to ensure safety.
For extra defense, antioxidants can protect your skin from damage caused by free radicals before and after sun exposure. Rain Organica’s antioxidant mist is a lovely addition to your sun care routine if you want to give your skin extra love.
If you ever find yourself without sunscreen, don’t panic. Seek shade under a tree or umbrella, wear a wide-brimmed hat, and choose clothing that covers your skin. You don’t need UPF-rated gear, any light, breathable long sleeves and pants will help block UV rays. And when sunburn strikes, aloe is your best friend. Its anti-inflammatory and antimicrobial properties soothe and speed healing.
Seasonal Foods: Eat with the Sun
Summer is a perfect time to celebrate seasonal fruits and vegetables. Those juicy watermelon slices and sweet pineapples aren’t just delicious, they’re packed with water and essential nutrients to help you stay hydrated and nourished. Eating seasonally means you get the freshest, most nutrient-dense produce. Fruits and veggies picked at their peak have better flavor and more vitamins than those grown out of season and ripened artificially in trucks or warehouses. Plus, seasonal eating encourages variety and introduces you to new foods you might not usually try. This diversity is excellent for your gut health and overall nutrition.
Research shows that foods grown out of season can lose some of their nutritional benefits and may even negatively affect metabolism. For example, a 2018 study feeding rats out-of-season cherries found disrupted circadian rhythms, slower fat burning, and a predisposition to insulin resistance and type 2 diabetes. While this study was on animals, it suggests there could be metabolic consequences for humans too.
Not sure what’s in season? No worries! There are many great seasonal food guides online that you can check based on your region and month. Eating local seasonal foods supports farmers and the environment, plus it tastes better!
My Final Thoughts
Summer health is all about balance. Staying hydrated means more than drinking water, you need electrolytes too, which you can easily get by adding Celtic Sea Salt or drinking coconut water. Protecting your skin means choosing sunscreens with zinc oxide or titanium dioxide and supporting your skin with antioxidants, hats, and protective clothing. And don’t forget to celebrate the season by enjoying fresh, local, and seasonal produce.
No matter how you plan to spend your summer, at the beach, hiking, or indoors staying cool, these tips will help you feel your best and keep your body happy. You can enjoy the sun and all the goodness summer has to offer while staying healthy and glowing from the inside out.