Summer is synonymous with family picnics, days spent by the pool, outdoor games, and delicious seasonal fruits. The warmer months can be great fun, and they also offer an excellent opportunity for the whole family to work on their health and wellness together. Here are nine summer health tips for your whole family.

Remember to hydrate.

The sun is out, the grass is greener than ever, and you are ready to head out to the park or pool with your kids in tow. But as the mercury rises, there are a few things that you should pay special attention to. About 60% of the human adult body is water. Summer heat tends to suck this life-giving liquid out of you, leading to dehydration. This summer, ensure that you and all your family members stay hydrated and replenish the body’s water content.

Carry water with you on picnics or while at the park. You can even entice the little ones with flavored water, but make sure that the beverage does not have high sugar content. Steer clear from fizzy drinks, and opt for good ol’ homemade lemonade to keep both kids and adults happy.

Eat fresh food.

Summer months offer an abundant bounty of fresh seasonal produce. Head to your local farmers’ market or store to get the freshest fruits and vegetables. The markets will be laden with fruits and vegetables of every color under the sun. Pique your kids’ interest by serving colorful meals while you take care of their health this summer. Reserve a spot for fresh produce on your plate at every meal. Add fresh summer berries to your breakfast oatmeal or cereal. Choose one of the sweet summer fruits as a dessert replacement.

Spend quality time outdoors.

Since you do not have to worry about snow, rain, or other harsh weather conditions, the summer months are perfect for outdoorsy fun. Take the chance to turn mundane activities into family exercise routines. Take a walk in the park, do a few laps in the pool, and enjoy hiking to your favorite campsite. Regular exercise will boost growth spurts in the children and will help improve your heart health and reduce stress levels.

Head for the shade often.

With weather as great as it is, it is easy to go overboard with summer activities. Plan ahead, and try to stay in the shade as much as possible, especially when the heat is at its peak between the hours of 12 pm and 4 pm. You can always enjoy indoor activities like yoga, racquetball, swimming, and basketball at local clubs or recreation centers. If you are going to be out in the sun, make sure everyone has their hats and sunglasses on. Use sunscreen at least 30 minutes before heading out.

Dress right for summer.

Focus on wearing lightweight clothes during the summer months. Choose breathable fabrics like cotton, in light colors that reflect the heat instead of absorbing it. Lightweight fabrics will allow your kids to enjoy their activities while still feeling cool and energetic.

Put on insect repellent.

Summer time means mosquitoes and bugs are out to play, too. Illnesses caused by mosquitoes generally spike during the summer months. Other than the fear of diseases, these relentless bugs can also be very annoying. Bites are the last thing you need while enjoying summer barbecues or camping trips. Make not getting bitten by any insect or bug your family goal this summer. Choose natural insect repellents and add plants like mosquito-repelling citronella to your garden.

Add probiotics to your family’s daily diet.

With so many activities, holiday traveling, and changes in routine on the cards, it is likely that your family’s digestive system gets disrupted. An upset stomach can really put a wrench in all the summer fun you have planned. This is where probiotics can help you and your family. Probiotics supply your gut with the good bacteria that it needs to ease and prevent digestive discomfort. A daily probiotic supplement with good quality strains can help support your family’s digestive health and overall happiness.

Follow a sleep schedule.

Long days and hot weather may make it difficult to get a good night’s sleep during the summer months. Create a sleep schedule for your family, and stick to it. Ensure that the bedrooms are comfortable, dark, and cool enough for your body to power down after a day out in the sweltering heat. Summer months also mean early sunrises – add blackout curtains to ensure that your family gets their beauty sleep.

Take time off to relax.

Often, you find yourself needing a holiday because of all the fun and socializing you did during the holidays. Make some time to just relax and wind down. Curl up with a book or indulge in low-key art and craft activities with the family. It might also be a good idea to switch off devices like smartphones, tablets, and computers during this time. Opt for some good old fashioned ways to pass time such as listening to music, playing board games, or reading stories out loud.

Make the summer months the healthiest period for all of your family members by incorporating these simple yet healthy tips into your family’s daily schedule. Not only will you grow closer as a family, but you will also come out of summer as a healthier and happier version of yourselves.