Summer 2025 Health Guide

WASHINGTON — When you are young, summertime means freedom from school, days at camp and more time to play outside with friends. When you grow up it’s mostly business as usual. But you can still enjoy beach days, fresh produce, and more sunshine.

Here is your summer health guide to give you ways to deal with the heat, dates to look out for, the best produce to try, and fun ways to exercise.

Key Summer Dates

Here’s what’s on deck.

• June 20: The Summer Solstice marks the official start of summer in the Northern Hemisphere at 10:42 EDT.
• Summer Holidays: Although there are only two official holidays, hopefully, you have a summer vacation in mind, even if it’s only a weekend day trip to a nearby beach or lake.
  • July 4 is Independence Day.
  • Sept. 1 is Labor Day.

Summer Heat Safety Tips

When a heat wave strikes, it’s more than uncomfortable; it can pose a serious threat to your health. If the heat is too high, thermoregulation — the body’s ability to respond to extreme temperatures and return to homeostasis — can become impaired.

Risks of extreme heat, or heat stress, include: 

• Dehydration caused by excessive sweating.
• Heat exhaustion occurs when your body temperature reaches or exceeds 104°F, and may cause symptoms such as headache, nausea, dizziness, excessive thirst, sweating and increased urination.
• Heat stroke is a medical emergency when your body temperature exceeds 106°F quickly, sweating stops, and organs may begin to shut down. Heat stroke can cause permanent damage to your heart and lungs or lead to death. Signs include slurred speech, loss of consciousness, dizziness, confusion or seizures.

It’s no joke, so here are some tips to stay safe in the heat:

• Hydrate: Sip water throughout the day. When you sweat excessively, you lose more water than usual and may need to replenish it to rehydrate.
• Stay Indoors: Stay inside during a heat wave, close the blinds and use air conditioning if possible. The hottest part of the day is generally 10:00 a.m. to 4:00 p.m. so stay indoors if you can. If you have to be outside for work or other reasons, seek shade when possible and wear loose, sun-protective clothing.
• Use Sun Protection: Wear sunscreen, sunglasses, and a hat, even when driving.
• Check On Vulnerable Populations: Check on your neighbors, especially if they are older or have medical conditions.

Summer Nutrition: Fresh Produce

Summer is one of the best seasons for fruits and vegetables. Seasonal produce is “picked at its peak,” and theoretically has more flavor and nutrients than produce harvested, frozen and sold later.

Here are the sweet treats of summer.

Vegetables:

• Asparagus.
• Bell Peppers.
• Celery.
• Corn.
• Cucumbers.
• Eggplant.
• Green Beans.
• Tomatoes.
• Zucchini.

Fruits:

• Blackberries.
• Blueberries.
• Cantaloupe.
• Cherries.
• Honeydew.
• Nectarines.
• Peaches.
• Plums.
• Raspberries.
• Watermelon.

Summer Fitness: Get Out Early

For those who like to exercise outdoors (research suggests that exercising in nature multiplies the health benefits), summer means you can officially put away your cold-weather running gear. However, it’s key to get out early in the morning, before the hottest part of the day. 

• Swimming is an excellent full-body exercise that combines cardio and resistance work. Many cities offer free, public pools. Rural and suburban areas may have lakes. If you can make it to the sea or the ocean, always swim with a lifeguard on duty.
• Water Sports: Try water sports like kayaking, rowing, or surfing to make outdoor exercise more fun, with a built-in cooling system (water).
• Walking, Jogging, and Running: Start early and look for shady routes.
• Hiking: Summer hikes have the bonus of cooling off with a swim, if you can hike near a body of water. 
• Outdoor Fitness Classes: Many outdoor classes will continue through the summer; choose the early morning time slots when possible.

Summering Safely 

Bring back the childhood joy of summer by visiting a body of water, going for a swim, eating fresh watermelon, or simply taking a walk in the early morning before the heat peaks. Remember to check on your friends and neighbors when it gets extreme. Stay hydrated and have a great summer!

Our website content, services and products are for informational purposes only. The Well News does not provide medical advice, diagnosis or treatment. If you have medical concerns or questions, discuss with your health care professional.

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