Summer is the time when we can enjoy warm sunshine, outdoor activities, and the joys of vacation. However, along with these pleasures come challenges for our health: an increased risk of dehydration and exposure to UV rays, which can damage the skin and affect overall physical well-being. In this article, we’ll go over the most important tips on how to keep your body well-hydrated and protect your skin from the harmful effects of the sun, so you can enjoy all that summer has to offer without worry. Read on to find out how to adopt a simple yet effective summer routine!
Why is the risk of dehydration higher in summer?
During summer, our body loses fluids more intensively due to increased sweating—a natural mechanism that helps regulate body temperature. However, this process not only cools the body but also depletes essential electrolytes such as sodium, potassium, and magnesium, which are vital for the proper functioning of muscles, nerves, and the heart. If we lose fluids faster than we replace them, dehydration can occur, manifesting as weakness, dizziness, and even irregular heart rhythms. It is especially risky to spend prolonged time in the heat or engage in intense physical activity, during which sweating becomes even more intense.
It’s important to understand that our body does not always signal fluid deficiency effectively. The sensation of thirst often appears only once dehydration has already begun, so relying solely on this indicator is not reliable. Climatic conditions such as high temperatures and humidity also play a role—sweat evaporates more quickly in hot weather, while in humid conditions the body may sweat more intensely due to difficulty in cooling down. Moreover, many people overestimate how much fluid they get from other sources, such as food or beverages, which can be misleading. Therefore, it is important to plan ahead by ensuring adequate water intake and to notice the body’s warning signs, such as dry skin or mouth, which may indicate a fluid deficiency.
How much water is enough, and should you always drink more?
The body’s individual fluid needs depend greatly on factors such as body weight, physical activity, environmental temperature, and even dietary habits. While the general recommendation is to consume about 2 liters of water per day, this guideline is very generalized and does not always reflect actual needs. One of the simplest ways to assess whether you’re drinking enough water is by checking the color of your urine—it should be light yellow. However, it’s also important to consider that excessive water intake can lead to hyponatremia—a condition in which sodium levels in the blood dangerously drop. This is especially relevant for people who exercise intensely and drink large amounts of water without replenishing their electrolyte levels.
When it comes to choosing drinks, it’s important to evaluate not just taste but also content. While coffee and tea have diuretic effects, they can still contribute to overall hydration if consumed in moderation. On the other hand, carbonated or sweetened soft drinks contribute little to hydration and can increase sugar intake, which has long-term health consequences. The best choice is plain water or water infused with natural ingredients like lemon or mint. It’s also worth remembering that many food products—such as fruits and vegetables—have high water content and can be an excellent additional source of fluids.
UV rays: how much sun is too much?
UV rays, while essential for vitamin D synthesis, can have harmful effects on the skin. They are divided into three main types—UVA, UVB, and UVC—though the latter is almost entirely blocked by the atmosphere. UVA rays penetrate deeper layers of the skin, promoting premature aging and increasing the risk of skin cancer, whereas UVB rays primarily affect the epidermis, causing sunburn and damaging the DNA structure of skin cells. The most concerning aspect is that UV damage accumulates over a lifetime, regardless of whether the skin appears to recover after sunburn—this is known as “skin memory.” This means that even short-term but intense sun exposure can have long-lasting consequences.
Individual sensitivity to UV rays depends on many factors, such as skin type, genetics, age, and even the use of certain medications. For example, people with fair skin and less melanin are more vulnerable than those with naturally darker skin. However, it’s important to understand that no one is completely protected. Certain habits, like using tanning beds or spending long periods in the sun without protection, significantly increase the risk. The more frequently the skin is exposed to UV rays without adequate protection, the greater the chance of developing skin cancer or other serious skin damage later. Therefore, it’s essential to take sun exposure seriously and implement preventive measures, even if the effects aren’t immediately visible.
Do sun protection products really work?
SPF (Sun Protection Factor) is one of the key indicators that shows how much longer your skin can stay in the sun without burning compared to being unprotected. However, people often overestimate this number, thinking that a higher SPF provides nearly complete protection. For example, SPF 30 filters about 97% of UVB rays, while SPF 50 filters about 98%. The difference may seem minimal, but what matters most is not just the SPF number, but also how and how often sunscreen is applied. Most problems arise because the sunscreen is applied too thinly or is not reapplied every few hours, especially after swimming or sweating.
In terms of sunscreen ingredients, there is ongoing debate about certain chemical filters such as oxybenzone and octinoxate, which are commonly used in sun protection products. Some studies suggest that these substances can be absorbed into the bloodstream and may affect hormonal balance; however, scientific evidence on this issue remains inconclusive. Mineral filters like zinc oxide or titanium dioxide are considered safer options because they act on the surface of the skin and are not deeply absorbed. Still, attention should be paid to nanoparticles, which are used to make creams lighter in texture—they also raise some concerns regarding their effects on health and the environment. Therefore, the effectiveness of sun protection products depends not only on their ingredients but also on your conscious and consistent use.
Can clothing be an effective protection against UV rays?
Specially designed UV-protective clothing is becoming increasingly popular, but the question is—are they truly necessary, and how do they work? These fabrics are usually labeled with a UPF (Ultraviolet Protection Factor) rating, which indicates how much UV radiation the fabric blocks. For example, UPF 50 means the fabric blocks 98% of UV rays. This is particularly useful for people who spend a lot of time outdoors or are more sensitive to sun exposure, such as children or those who have recently suffered sunburn. However, it’s important to understand that ordinary clothing can also offer some protection, depending on the material and fabric density. For example, tightly woven cotton or denim lets in less UV radiation than lightweight and thin fabrics like linen or polyester.
The color of clothing also plays a significant role. Darker shades such as black or navy absorb UV rays better but may cause discomfort on hot days due to heat retention. On the other hand, lighter clothing reflects more light but often lets through more UV radiation. Therefore, the optimal choice for hot days might be tightly woven but lighter-colored garments. Additionally, keep in mind that wet or stretched fabrics lose some of their protective properties, so it’s important to care for your clothing properly and replace it if it loses its structural integrity.
Hats and sunglasses are two more essential accessories whose importance is often underestimated. Wide-brimmed hats not only protect the face and neck from direct sunlight but also reduce the risk of overheating in the head and eye area. Sunglasses with UV400 filters protect the eyes from harmful radiation, which can cause cataracts or other eye damage. That’s why these items should be part of your daily summer routine, especially if you spend a lot of time outdoors.
How to combine an active lifestyle with protection
Active outdoor leisure—from morning runs to mountain hikes—is an integral part of summer for many people, but it also presents challenges in terms of sun protection and dehydration. When exercising outdoors, sun exposure becomes more intense, as sweating not only promotes fluid loss but also reduces the effectiveness of protective products like sunscreen. Moreover, sweat-moistened skin can attract UV rays more strongly, increasing the risk of burns. Therefore, it’s important to choose a water-resistant SPF sunscreen and reapply it regularly, especially after heavy sweating or swimming.
It’s also crucial to restore fluids before, during, and after physical activity. Water is a great choice for short sessions, but for longer or more intense activities, drinks with added electrolytes are recommended. These help replenish lost minerals like sodium and potassium, ensuring proper muscle and nervous system function. People who enjoy active recreation often underestimate how much fluid they’re losing, so it’s advisable to carry water bottles and plan hydration breaks.
During vacations, when activities often include both movement and relaxation near water, planning sun protection consciously becomes even more important. One must consider not only the UV index, which varies by location and time of day, but also additional factors such as reflections from sand or water surfaces that can intensify sun exposure. Therefore, hats, UV-protective clothing, and quality sunglasses should be considered just as essential as proper footwear or gear for outdoor fun.
Caring for your body and skin in summer
Taking care of your body and skin in summer involves conscious decisions that help maintain health and overall well-being. Proper hydration, UV protection strategies, and a responsible approach to physical activity on hot days not only allow you to make the most of summer but also help prevent long-term health issues. The choices we make daily—from fluid intake to the use of protective measures—determine our ability to enjoy this season without harming our body. Therefore, it’s important to stay informed, evaluate habits critically, and mindfully care for yourself, so that the pleasures of summer are not only joyful but also safe.