Stay Healthy This Summer, Bethany and Woodbridge

Written by RYAN SARTOR (Patch National Staff)

Always carry a bottle of water with you

Drink water regularly. Don’t wait until you’re thirsty to drink more. The Centers for Disease Control and Prevention notes that drinking water helps to keep your temperature normal, lubricate and cushion joints and protect your spinal cord and other sensitive tissues.

In the warm weather of summer, especially, it is important to drink a lot of fluids. There is some debate over exactly how much water one should drink. The outdated 8x8 rule, drinking eight glasses of eight ounces of water everyday, was established in 1945. The Institute of Medicinecurrently recommends a daily water intake of 15 cups for men and 11 cups for women. This figure can seem daunting, but the water contained in food, for example, counts toward that daily total.

Studies published in the American Journal of Physiology in 2002 and the Journal of the American Society of Nephrology in 2008 each found no health benefit to following that 8x8 rule.

Don’t forget sunscreen

The American Academy of Dermatology (AAD) recommends one ounce of sunscreen for exposed areas. In a 2002 study, the AAD found that most people only apply 25-50 percent of the recommended amount of sunscreen.

When should you add sunscreen? It’s best to apply a fresh layer on dry skin 15 minutes before you go outside. Put on more sunscreen every two hours or directly after swimming, whichever comes first. Be careful near water as it can reflect the rays of the sun, increasing your chance of getting burned.

Dermatologists recommend using an SPF sunscreen of at least 30, which has been tested to block 97 percent of the sun’s rays, but no sunscreen blocks 100 percent of rays. There also has not been any evidence than SPF higher than 50 is more effective than 50 SPF.

Eat more fruits and vegetables

Doing so will keep you hydrated and help reduce your risk of developing chronic illnesses, according to the U.S. Department of Agriculture.

Fruits and vegetables are naturally low in calories and they don't contain cholesterol. Vitamins A and C, found in many fruits and vegetables, can help to protect against infections, as well as keep your eyes and skin healthy. Vitamin C also helps your body with iron absorption.