How to stay healthy over summer

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Health Assured team

30 May 2023

As the school year comes to a close, many students are eagerly looking forward to summer. While summer can be a wonderful time to relax and recharge, it can also be a time when healthy habits go out the window. However, it doesn't have to be that way. With a little planning, students can stay healthy and enjoy their summer break.

How to stay healthy over the summer

Taking steps to physical wellbeing can seem daunting, but it doesn’t have to be a complete life overhaul. Small changes make a huge difference. Whether it’s making sure you get extra hours sleep every night, upping your fruit and veggie intake or increasing your daily dose of H₂0.

These things can boost your physical and mental wellbeing, helping you to feel happier and healthier over the summer. Remember that consistency is key, so keep at it! To help with this, here are some tips to staying healthy over the summer months:

Eat a balanced diet

One of the most important aspects of staying healthy over the summer is maintaining a balanced diet. It's easy to fall into the trap of eating junk food and desserts when there's no schedule to keep, but it's important to fuel the body with nutritious foods. Eating fruits, vegetables, whole grains, and lean proteins will provide the energy and nutrients needed for active summer days.


It's also important to stay hydrated by drinking plenty of water. When we’re dehydrated, we don’t function as we should. Even when we're slightly dehydrated our memory, mood and energy levels decrease. These effects can dramatically alter the way we experience our day to day lives. 

Make sure you’re drinking at least 6-8 glasses of fluid per day and try to make this mostly water where possible. When we’re hydrated, we’re happier, our skin looks better, and we have more energy to take on the day – all it takes is a few more glasses here and there. Try taking a reusable bottle with you around campus so you can keep up the habit.

Stay active

Another way to stay healthy over the summer is to stay active. Exercise is essential for maintaining a healthy weight, reducing stress, and promoting physical and mental well-being. Summer offers a wealth of physical activities for students, such as swimming, hiking, biking, and outdoor sports. Students can also attend a dance or fitness class with friends. It's important to remember to take breaks in hot weather and stay safe by wearing appropriate protective gear if needed while playing sports or being active.


Getting enough sleep is also important for overall health. Although summer may bring more free time, it's important to maintain consistent sleep habits. Students should aim for 8-10 hours of sleep per night and avoid staying up late or sleeping in too much, as this can negatively affect their sleep-wake cycle.


Finally, mental health is just as important as physical health. Summer can be a great time to recharge and focus on self-care. Students can practice relaxation techniques such as yoga or meditation to reduce stress and anxiety. They can also use this time to connect with friends and family they may not see during the school year or try new hobbies and activities that they find enjoyable.

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