5 Summer Wellness Tips

May 31, 2023 Lifestyle Tips 3 MIN

5 Summer Wellness Tips

Discover New Ways to Enjoy a Happy, Healthy Summer

Quick Health Scoop

  • Summer is a great time to add new wellness habits to your routine.
  • Many fruits and vegetables are in season during the summer, so it’s time to enjoy!
  • Adequate hydration and sun protection are essential to keeping the summer months safe.
  • Nature Made® Wellblends™ can help support immune health all summer long.

With warmer weather and the kids off school, summer is when many of us take a bit more time to relax and unwind. Enjoying a vacation or some fun activities on the weekends is a great way to stay mentally and physically healthy during the summer months.

To help you enjoy your summer to the fullest extent, here are our top five summer wellness tips.

1.   Eat more fruits and vegetables.

Many fruits and vegetables are in season during the summer months, making them a great choice to add to your routine. Fruits and vegetables are a source of essential vitamins and minerals, such as Vitamin C, Potassium, and antioxidants.

If you are having a summer cookout, grilled vegetables or fruits are a great addition to any BBQ meal. Try grilling sliced bell peppers, pineapple, corn, mushrooms, or onions for a nutritious and delicious side dish.

As a summer treat, fresh berries make a delicious and refreshing dessert. Eat them plain, with a dollop of whipped cream, or a tasty strawberry shortcake.

Learn more: 3 Grill Recipes & Cookout Sides to Enjoy with Your Family

2.   Stay hydrated.

When the weather is hot outside, it's easy to get dehydrated, particularly if you are exercising outdoors. Most of us have heard that we need about 64 ounces of water per day, but this can vary greatly depending on the individual, weather, age, physical activity, and more.

The National Academies of Medicine recommend that healthy women consume between 6-9 cups of fluid daily, while men need 8-12 cups. [1] While not all of this fluid needs to come from plain water, consuming most from calorie-free beverages is ideal. Rather than reaching for fruit juice or a soda, consider trying fruit-infused water or sparkling water with a hint of flavor as your beverage of choice.

Learn more: How to Reduce Body Heat 101

3.   Protect your skin.

Protecting your skin from the sun’s damaging rays is particularly important during the summer when we spend more time outdoors. Avoid sun exposure during the middle of the day, when the sun’s rays are the strongest.

Sunscreen is also an obvious must-have during the summer months. The American Cancer Society recommends choosing a sunscreen with an SPF of 30 or greater. [2]

Too much sun exposure can lead to the production of free radicals in the body. Foods rich in antioxidants can   neutralize free radicals. Vitamin C also can help support healthy skin by supporting collagen synthesis.[3]

4.   Enjoy physical activity.

Summer is a great time to get outside for some physical activity. Kayaking, biking, or hiking are great summer activities to enjoy. Even just an evening walk in the neighborhood when the temperatures are cooler is a great way to boost your physical activity. Aim to get at least 150 minutes per week of an exercise you enjoy this summer.[4]

Learn more: Don’t Let Joints Stop Summer Fun

5.   Travel.

Many of us are traveling this summer and want to feel our best while we are enjoying our vacation. Implementing some of the other summer wellness tips, such as eating more fruits and vegetables, drinking enough water, and getting enough physical activity, can help support a healthy immune system.

Nature Made® Wellblends™ can help support the body’s natural immune defenses while traveling. This unique line of supplements is crafted using a scientifically designed blend of ingredients to support your body’s immune health. Our WellBlends™ are a great addition to any summer travel plans.

Learn more: Why Vitamin C is a Necessity Year Round

Tips for a Summer of Wellness

On the first day of summer, consider making a happy summer plan using some of these wellness tips. Plan a few nuritious summer dinners, outdoor activities the whole family can enjoy, and other fun for all those hot summer nights. Just don’t forget the sunscreen and drink plenty of water, to stay healthy all summer long.

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


  1. “Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate” at NAP.edu. (n.d.). https://doi.org/10.17226/10925
  2. Choose the Right Sunscreen. (2018, June 11). https://www.cancer.org/latest-news/choose-the-right-sunscreen.html
  3. Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8). https://doi.org/10.3390/nu9080866
  4. CDC. (2023, March 23). How much physical activity do adults need? Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm


Ana Reisdorf, MS, RD

NatureMade Contributor

Ana Reisdorf, MS, RD has over a decade of experience as a registered dietitian and freelance writer. She has a passion for creating incredible health and nutrition content. She is the author of three books, as well as dozens of articles on food and wellness. Find her at www.anareisdorf.com

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Kalyn Williams, RDN

Science and Health Educator

Kalyn is a Registered Dietitian-Nutritionist and a Science & Health Educator with the Medical and Scientific Communications team at Pharmavite. Her experience in the field of nutrition prior to joining Pharmavite has included community and public health education, media dietetics, and clinical practice in the areas of disordered eating, diabetes, women’s health, and general wellness. Kalyn received her Bachelor of Science degree in Nutrition and Dietetics from Arizona State University in Phoenix, Arizona, and completed her dietetic supervised practice in Maricopa County, AZ, with an emphasis on public health. Kalyn is certified in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics, where she is an active member in addition to memberships in Dietitians in Functional Medicine, Women’s Health Dietitians, and the International Federation of Eating Disorder Dietitians.

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