Things are heating up all over these days with people slowly returning to normal activities, travel and in-person gatherings. And with summer well under way, there’s never been a better time to think about ways to stay healthy and safe, whether you’re relaxing in your backyard, attending gatherings with friends or driving to your favorite vacation spot.  

Below are a few tips for staying well so you can make the most of these summer months:

• Stay hydrated. Dehydration can lead to any number of health issues, including heat exhaustion, cramps, heatstroke, seizures and kidney failure. Your goal should be to drink more than the suggested eight glasses of water a day. If drinking water is a challenge for you, consider eating foods that have a lot of water in them, such as watermelon, cantaloupe, cucumbers and tomatoes. Try to limit caffeine and alcohol, which can dehydrate you quickly.
• Get adequate sleep. While it’s tempting in the summer to stay active longer in the day and stay up later at night, it’s still important to get an average of 7-9 hours of sleep. If you have trouble sleeping, try keeping your room at a cooler temperature and establishing a good bedtime routine that works for you.
• Apply sunscreen and insect repellant. To avoid the misery of sunburn and bug bites, apply sunscreen and insect repellant when you go outside (and if you’re applying both, apply the sunscreen first). For sunscreen, consider using waterproof products with an SPF of at least 30 and be sure to regularly re-apply it, especially if you’re in the water.
• Eat well. With all kinds of vegetables and fruit in season, summer is the best time to add more nutritious food to your diet. Consider eating more complex carbohydrates, whole grains and vegetables like beans and peas. Try to limit junk foods like chips, crackers and baked goods, which are high in sugar and fat.
• Practice water safety. Drowning is the leading cause of injury-related death in kids ages 1-4 years old. Be sure to keep a careful eye on kids when they are in or around water, and keep young children and those who don’t know how to swim within an arm’s reach. If you’re at a gathering, consider designating one adult to be responsible for watching the children who are in the water and rotate shifts. And if you’re on a boat, make sure everyone wears a life vest—even adults.

For more information on how to keep you and your family healthy and safe this summer, visit the CDC website here.