Set Yourself Up for Summer: Dr. Ayanna Quamina's Guide to Staying Well All Season Long
In this week's column, health columnist Dr. Ayanna Quamina offers practical guidance on hydration, sun protection, heat exhaustion, digestion and movement to help readers stay well and fully enjoy the summer season without burning out by August.
Now that the weather is finally turning, it is a good time to set yourself up to fully enjoy the upcoming summer season.
The warmer months and longer days can deplete minerals and hydration faster than we realize. Increased sun exposure can damage skin and accelerate inflammation. Travel can disrupt routines and sleep. Alcohol and sugary summer foods can impact digestion, energy, and hormones, leaving you exhausted by the time August rolls around. Luckily, there are simple ways to support yourself all the way through.
Stay truly hydrated
Hydration can be one of the first things to go when the weather warms. As we increase activity levels and spend more time outside, we don’t always adequately replace the fluids and minerals lost through sweat. Dehydration can lead to fatigue, headaches, muscle cramps, dizziness, constipation, brain fog, irritability, and even increased food cravings.
Hydration is not just about drinking enough water. To truly hydrate, the body also needs electrolytes like sodium, potassium, and magnesium to help pull water into each cell so it can be used. Try adding electrolytes or citrus to your water, eating water-rich foods like cucumber, watermelon, berries, and leafy greens, and using coconut water for natural electrolyte support. Reducing alcohol and sugary beverages, which cause further dehydration, also helps.
One of the easiest ways to improve hydration is to start your day with 8 to 12 ounces of water. After hours of sleep, your body is already mildly dehydrated. Replenishing fluids early can support energy, digestion, and circulation throughout the day.
Protect your skin
One of the best parts of summer is the long days full of sunlight. Sunshine supports vitamin D production, mood regulation, circadian rhythm balance, and immune function. But there is an important difference between healthy and excessive sun exposure. Repeated sunburns and UV damage can increase inflammation, accelerate skin aging, and raise the risk of skin cancer.
Although melanin provides a level of natural protection, darker skin tones are not immune to sun damage. Everyone benefits from protective habits: applying mineral-based sunscreen when spending more than 20 minutes outside, wearing hats, sunglasses, and protective clothing during peak UV hours, and seeking shade during the hottest parts of the day.
Diet also plays a role. Antioxidants like vitamin C, carotenoids, and omega-3 fatty acids can help protect the skin against oxidative stress from UV exposure. Dark berries, tomatoes, leafy greens, salmon, herbs, olive oil, and green tea are all good sources.
Watch for heat exhaustion
The summer heat can be welcome after a long cold winter, but it can also become dangerous, placing increased demands on the cardiovascular and nervous systems. This is especially important for people with chronic illness, autoimmune conditions, high blood pressure, migraines, or those already managing burnout and chronic stress.
Pay attention to subtle signs your body may be struggling: excessive fatigue, headaches, nausea, dizziness, muscle weakness, rapid heartbeat, irritability, or difficulty concentrating. Many people try to push through these symptoms. Don’t. Listen to what your body is telling you and give it the rest and support it needs.
Support digestion
Hectic summer schedules often mean more unstructured eating, later nights, travel, and inconsistent meals. All of which can contribute to bloating, acid reflux, constipation, and blood sugar instability. In the midst of the summer madness, try to create consistency wherever you can. Eat protein and fiber throughout the day, avoid skipping meals and then overeating later, keep snacks available when traveling, and add some vegetable sides to your barbecue plate. You can still enjoy the fun foods of the season without feeling like you are punishing yourself. Balance is the goal.
Keep moving
Summer is a great time to increase movement. Walking outside, swimming, biking, hiking, and playing in the park are all fantastic ways to stay active. That said, exercising too aggressively in extreme heat can cause more harm than good. If you are not sufficiently prepared or trained, you risk injury or worse. Mix it up and listen to your body. Some days call for strength training. Others call for gentle stretching and rest. Both are effective, especially when paired with good hydration.
It’s all about balance
Many people consider summer the best season of the year: full of celebration, fun, and sunshine. So enjoy it. Protect your skin. Hydrate intentionally. Nourish yourself consistently. Move in ways that feel supportive and pay attention to what your body is asking for. Build in consistent habits, and you will be set up to enjoy summers for years to come.
Learn more about Dr. Ayanna Quamina and her practice at www.drayannaq.com. Email her directly at info@drayannaq.com.