Summer is among us and it’s the perfect time of year for walks along the river, swimming in the ocean and a time to increase outdoor activities. To make sure you get the most out of it, here are a few key ways to have a healthy and blissful summer.

Get your daily vitamin D

During the summer season, we need to take precautions to avoid sunstroke, sunburn and skin cancer, so how do we get daily vitamin D from sunshine whilst being SunSmart?

Vitamin D is absorbed through our skin and can be absorbed within a few minutes during day-to-day outdoor activities, mid-morning or mid-afternoon, during summer.

It’s important to know that staying out in the sunshine for longer won’t increase the amount of vitamin D absorbed, therefore, be sensible and follow SunSmart recommendations: slip on protective clothing, slop on sunscreen and slap on a hat.

Stay hydrated

Along with being SunSmart during summer, keeping hydrated when being active is another key factor in maintaining health.

Water is an essential nutrient that we cannot live without. Health experts recommend a person should drink on average 8 cups of water a day and during summer, increased temperature and sweating whilst exercising may result in the need to drink more water to stay hydrated.

Carry a water bottle and take notice of your thirst. When hydrating, choose water, it is inexpensive, calorie free, readily available and positively impacts on your health.

The right foods

Certain foods can also assist in keeping you hydrated. Low calorie, high in nutrients foods, such as fruits and vegetables have a high water content and contribute to hydration status.

Find nutritious produce at your local farmers markets: Leederville Farmers Market, Perth City Farm Organic Growers Market, Subi Farmers Market and Kalamunda Farmers Market, to list a few.

Some of summers seasonal produce includes: apricots, cherries, watermelon, nectarines, plums, strawberries, tomatoes, capsicums, cucumbers and zucchini.

You can use these seasonal foods to increase your water consumption by juicing and then freezing into ice trays or adding citrus, mint leaves or berries to your water to enhance the flavour. Buy local, in season produce, supporting the community and local environment.

Elisha Kington BNut, ANutr is an Accredited Nutritionist from empowering knowledge NUTRITION and promotes health and wellbeing on a local and global level. In Perth, Elisha works as a Nutritionist among the community, educating and inspiring. Elisha is studying a Masters of Dietetics and spends her spare time volunteering for Nutrition Australia WA Division, Jamie Oliver Food Revolution and the Stephanie Alexander Kitchen Garden Foundation.

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