Summer brings long days, warm nights, and plenty of opportunities for outdoor fun—whether it’s swimming, grilling, family picnics, or fireworks. But with the summer heat also come some unique health and safety concerns. Here are four ways to keep your summer safe, healthy, and enjoyable.
1. Make healthier picnic choices
Follow a simple guideline: half your plate fruits and vegetables, the other half lean proteins and whole grains. Add in healthy fats, low-fat dairy if you like, and plenty of water. For grilling or picnics, choose firm fruits and veggies that hold up well in the heat—like bell peppers, zucchini, mushrooms, strawberries, melons, and pineapple. Skewers with veggies or fruit are colorful and easy to eat. Try firm cheeses like cheddar or Swiss, paired with dips that travel well such as salsa, hummus, guacamole, or pesto. Move beyond burgers and hot dogs. Beans, nuts, seeds, and whole grains provide protein and fiber. Chicken, turkey, or veggie burgers are lighter options that still satisfy. To stay hydrated, stick with water, iced tea, or other low-sugar drinks, and go easy on alcohol, caffeine, and soda.
2. Practice food safety
Warm weather makes it easier for bacteria to grow. Keep hot foods hot and cold foods cold, and avoid leaving food out for more than two hours or just one hour if the temperature is above 90°F. Bring ice packs, frozen water bottles, or gel packs to keep food chilled, and use a food thermometer if possible. Wipe down hands and surfaces with sanitizer or disinfectant wipes if a sink isn’t nearby.
3. Cut down on food waste
Instead of packing highly perishable dishes, bring foods that travel better. Use reusable bottles, cloth napkins, and sturdy containers to cut down on single-use plastics. Pack only what you expect to eat, and if you have leftovers, seal them in containers so they can be safely taken home.
4. Protect yourself from the sun
Wear lightweight clothing and a wide-brimmed hat, and use sunscreen with an SPF of at least 15. Reapply every two hours, especially if you’re swimming or sweating. Don’t forget your eyes choose sunglasses labeled 100% UV protection or UV400. Regular tinted glasses won’t block harmful UV rays. With a little planning, July can be about more than just fun it can be a season of health, safety, and lasting memories.
