The lazy days of summer are upon us! Warm weather, pool hangs, family trips . . . it’s the season of the sun. But, with schedules changing, increased leisure activities and more social outings, it can become challenging to maintain the healthy habits that you’ve worked to establish all year long. Here are a few strategies to help keep up your healthy living goals all summer long:  

1.) Stay Hydrated  

Did you know that over half of your body is made up of water? It’s a vital resource for carrying out essential functions, including regulating body temperature, removing waste from your system and transporting nutrients throughout your body. In fact, when you’re in a state of dehydration, these functions are all impaired – yikes!1 Spending extra time in the sun and, let’s admit it, getting extra sweaty, increases the risk for dehydration. Make sure to bring a water bottle with you wherever you go and consider adding an electrolyte replacement, like AdvoCare Rehydrate®, to help keep your body hydrated. 

To learn more about hydration, check out our recent post Hydration: Is Water Enough?  

2.) Snack Wisely  

Whether you’re spending a leisurely day by the pool or hustling between activities, remember to keep healthy snacks abundant and available. Preparation really is key to success and if you’ve got a few nutritious options ready-to-go, then it’s much easier to keep making healthy choices that support your overall wellness goals.  

For more healthy snack ideas, read 5 Tips for Healthy Snacking. 

3.) Keep Moving  

With kids out of school and an increase in travel, consistently sticking with the same workout routine that you established earlier in the year can become a challenge. The great thing about summer, however, is that it’s easier to incorporate activity throughout the day. So, if you can’t fit in a traditional workout, remember to include movement in your day: toss the frisbee with your kids, swim for a couple laps in the pool, go for a family walk – everything counts! If you’re spending time in the sun, just make sure to stay hydrated and use appropriate sun protection.  

4.) Eat the Rainbow 

A great way to help keep food choices healthier is to focus on color. The phytochemicals that cause color in fruits and vegetables are linked to beneficial nutrients, including vitamins, minerals, fiber and antioxidants.2 Plus, fruits and vegetables are also full of water, which can help contribute to your overall hydration levels throughout the day!3  

5.) Catch your Zzz’s 

Longer days can often lead to later bedtimes, so remember to prioritize your sleep! The Centers for Disease Control and Prevention recommends that adults (including older adults) get at least 7-9 hours of sleep per night, yet nearly 40 percent of Americans get only six hours (or less) of sleep per night.4 If you’re finding it hard to get in adequate Zzz‘s, try setting a consistent schedule and establish a relaxing wind-down routine. Make a cup of tea (or AdvoCare Oasis®), turn off your tv or smart phone and read a book. These things can help cue your body that it’s time to wind down and get ready for sleep.5  

For more tips on improving sleep, read 5 Tips to Improve Sleep Quality. 


1 The water in you: Water and the human body completed. The Water in You: Water and the Human Body | U.S. Geological Survey. (n.d.). Retrieved May 17, 2022, from   

2 Eat a colorful diet. Rush Edu. (n.d.). Retrieved May 18, 2022, from,%2C%20minerals%2C%20fiber%20and%20antioxidants

3 Mayo Foundation for Medical Education and Research. (2020, October 14). How much water do you need to stay healthy? Mayo Clinic. Retrieved May 17, 2022, from,fluids%20a%20day%20for%20women   

4 Centers for Disease Control and Prevention. (2017, March 2). CDC – how much sleep do I need? – sleep and sleep disorders. Centers for Disease Control and Prevention. Retrieved May 18, 2022, from 

5 Brain and Spine Team. (2022, March 25). Here’s what happens when you don’t get enough sleep (and how much you really need a night). Cleveland Clinic. Retrieved May 18, 2022, from,function%20and%20lower%20sex%20drive