Summer Health Tips: Dr. Mary’s Guide to Hydration, Sun Safety & Outdoor Fun

Summer is here, and with it comes sunshine, pool days, and plenty of outdoor adventures. But while longer days invite us to get outside and soak it all in, it is also the season when your health and safety need a little extra attention. Whether you are headed to the beach, biking with the kids, or just enjoying your backyard, Dr. Mary has five essential tips to help you and your family stay well all summer long.

5 Summer Health Tips

1. Hydrate, Hydrate, Hydrate

The heat can sneak up on you, especially when you are having fun. One of the most important summer health tips is drinking plenty of water. Hydrating is your first line of defense against heat exhaustion and dehydration. A good rule of thumb to follow is at least 8 cups of water a day for a full sized adult, and more if you are sweating, exercising, or out in the heat.

Here are some other ways to boost hydration:

Fruit & Vegetables: Fruits and vegetables like cucumber, lettuce, celery, and zucchini are hydrating as they contain 94% water! Summer is watermelon season by the way! A classic Summer treat that hydrates as well!
Chia seeds: Mixing chia seeds into your water adds omega-3s, fiber, and also provides slow-release hydration.
Make it fun! Infuse your water with fresh fruit or cucumber slices for a refreshing twist that kids love, too!

2. Sunscreen Is Non-Negotiable

Sunscreen is not just for pool days. Sunscreen is an important summer health tip as UV rays can cause skin damage, even on cloudy days or short walks. Choose a broad-spectrum SPF 30 or higher, apply it 30 minutes before heading outside, and reapply every 2 hours (more often if you are swimming or sweating). And do not forget easy-to-miss spots like ears, the tops of feet, and the back of the neck.

Dr. Mary suggests doing your research when choosing the right SPF for your family. She recommends Young Living’s Sunscreen, which comes in SPF 50 and offers broad-spectrum protection from harmful UVA and UVB rays. This product is reef safe, free from harsh chemicals, and great for you and your children. The highlight of Young Living’s Sunscreen is that it utilizes non-nano zinc oxide if you are looking for an equivalent.

3. Swim Safe

Dr. Mary’s dedication to summer and water safety comes from experiences that highlighted just how important it is to stay informed and aware. Growing up, she saw firsthand how quickly things can happen around water. After losing a loved one to drowning, witnessing a close call at summer camp, or hearing a friend’s story about getting caught in a wave at the beach she realized that water safety isn’t just about pools; it’s about being prepared anywhere water is involved.

Today, Dr. Mary uses those early lessons as fuel for her mission: to help families enjoy summer with confidence, knowledge, and the tools to keep kids safe while having fun.

Whether it is the pool, lake, or ocean, swimming is a favorite summer activity, it requires caution. Always supervise young swimmers, even in shallow water. Enroll kids in swim lessons if you haven’t already, and remind everyone (adults included) not to dive into unfamiliar or shallow water. And while floaties are fun, they are no substitute for a U.S. Coast Guard-approved life jacket when on boats.

4. Protect Your Eyes with Sunglasses

Your skin is not the only thing that needs UV protection; so do your eyes. A summer health tip is to invest in 100% UV-blocking sunglasses for everyone in the family. Not only do they reduce the risk of long-term eye damage, but they help prevent that dreaded squinting that can turn a sunny afternoon into a headache.

5. Take Advantage of the Best Times to Be Outside

The safest times to be outdoors in the summer are early morning (7–10 AM) and late afternoon (5–7 PM). This helps you avoid the peak heat and the strongest UV rays, typically between 10 AM and 4 PM. Planning your outdoor play during these windows means cooler temps, less risk of sunburn, and more enjoyable summer moments.

Summer Health Tips with Dr. Mary

Summer is a season of joy! Don’t let preventable health issues get in the way. With a little planning, a lot of water, and a big bottle of sunscreen, you and your family can stay happy, healthy, and sun-safe all season long.

Dr. Mary is here to support your wellness journey, no matter the season. She’s also the author of several insightful books for both parents and kids, including:

Pediatric Wellness – A powerful resource exploring everything from spinal health and nervous system function to functional medicine and inflammation.

A Craniosacral Story – A rhyming, illustrated guide that gently introduces children to Craniosacral therapy.

A Chiropractic Story – A helpful book that explains the benefits of chiropractic care for the whole family in kid-friendly terms.

A Hypnotherapy Bedtime Story – A beautifully written book designed to instill confidence, imagination, and positivity as your child drifts off to sleep.

Dr. Mary brings compassion, clarity, and a whole-family approach to care. Want to learn more or book an appointment? Dr. Mary is just a call or click away and is always here to help you and your family thrive.