We all deserve a little fun in the sun this summer, but here’s a reminder of how to stay safe and healthy too.

Now that summer (and the summer holidays) is in full swing, many of us are busy enjoying regular barbeques, sunbathing sessions, beach days and afternoon cocktails. You might even be jetting off somewhere hot for a week or two. Whatever you’re doing, it’s important to enjoy yourself and have fun. However, it’s also important to remember to stay healthy.

There’s never a bad time to refresh yourself on how to maintain your health and wellbeing during the summer months, and that’s exactly what we’re here to do. From sunscreen to smoothies, here are our 10 tips for a healthier summer.

Apply sunscreen regularly

Sun damage is cumulative, and an estimated 90% of skin ageing is caused by the sun. So the first and most vital step to staying healthy this summer is remembering to apply – and reapply – your sun protection.

Stay hydrated

20% of men drink no water at all throughout the day, as do 13% of women. This is particularly damaging in the summer, when we sweat more and therefore become more easily dehydrated. It’s recommended that you try to consume 8 large glasses of water a day, so make this the target you aim for.

Stay fit

Regular physical activity can reduce the risk of many serious conditions including stroke, type 2 diabetes, coronary heart disease, cancer, obesity, mental health concerns and musculoskeletal problems. So whether it’s running, hitting the gym or just enjoying some summer walks, make sure you get moving.

Try swimming

If you’re going to up your fitness game this summer, swimming is a great way to go about it. In fact, a study published by Swim England found that swimming lowers the risk of early death by 28%. If you’re heading abroad, make the time to get in a few lengths of the pool each day.

Be aware of ‘healthy’ smoothies

A study by the British Medical Association found that people who swapped their smoothie for whole fruits three times a week reduced their risk of type 2 diabetes by 7%. That’s because, while smoothies do contain plenty of fruit, they also tend to contain high levels of sugar. Be sure to check the label before you buy.

Exfoliate

Summer means more dead skin cells, which means keeping your skin fresh and clean is vital. Exfoliation not only removes dead skin cells, but can also improve blood circulation to the face. Just be sure to tone and moisturise your skin afterwards, and reapply your sun protection.

Protect your hair

The combination of harsh sunlight, salt water and chlorinated pool water can wreak havoc on your hair, so like your skin, you need to remember to protect and treat your mane with nourishing conditioner and hair masks.

Consume your healthy fats

In the UK, the intake of healthy fatty acids is now well below the recommendation of 2%. On average, we consumer 0.7% of healthy fats. Fat gets a bad reputation, but making healthy fats a staple part of your diet is vital to your all-round health. Nutritionists recommend the equivalent of one tablespoon of olive oil a day to keep you hydrated and protect against UV damage.

Cool down with healthy snacks

According to research by Harris Interactive, young women with children are the most likely culprits to indulge in unhealthy snacks rather than having three square meals a day. If you do require a snack, make it a healthy one. Yoghurts, fruit, mixed nuts or even just some bottled water might be all you need to cool down by the pool.

Try something new

Hobbies are good for both your mind and body. In fact, research shows that engaging in enjoyable activities can reduce feelings of depression and even lower blood pressure. What will your new summer activity be?

If you have any health queries this summer, don’t hesitate to contact the experts at Express Pharmacy. We provide essential medication for a variety of conditions and concerns. Call today on 02028 123 07 03 or get in touch via our discrete live chat service.