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Staying Hydrating and Keeping Cool During the Hot Summer

By: Josefina Girón, RDN, LDN

We all want to spend as much time outdoors as possible during the summertime. But with the weather this hot, there are a few things to keep in mind.

Tip #1: Protect your skin!

The summer sun might feel nice but prolonged exposure can cause burns, skin aging, eye damage, skin cancer, and long-term damage. Bring broad-spectrum sunscreen (SPF 30 or higher!) with you on your adventures and remember to reapply regularly.

Tip #2: Wear gear that protects you from the sun!

A sunhat and sunglasses can provide some relief!

Consider wearing light colors that reflect the sun’s rays rather than absorb them. Think of whites, tans, and khakis. Choose light-weight fabrics that offer moisture-management features like absorbency or wicking, with clothing that slightly drapes off your body. For extra protection choose UPF-rated clothing, which has been tested to ensure it provides the rated level of protection.

Tip #3: Don't forget to stay hydrated!

The summer heat can cause us to sweat more, leading to

dehydration faster. Make water your beverage of choice on hot days. A general guide is to get between 6- 8, 8 oz glasses of water, that’s a total between 48-64 oz/day.

Staying hydrated not only prevents the risk of dehydration but also prevents constipation and improves sleep, attention, and focus.

Looking for ways to mix it up? Try infusing your water with herbs like mint or basil and adding fresh frozen fruit or vegetables like mango, peach, strawberries, or cucumber. You could also squeeze a dash of citrus like lemon, lime, or orange for a refreshing twist to your classic water.

Tip #4: Hydrate with Produce as well!

Did you know that produce also contains water? There are many fruits and vegetables with high water content, I’ll list a few of my favorites. Fruits like watermelons, grapes, cantaloupe, pineapple, oranges, mango, papaya, and apples. Vegetables like celery, peppers (green, red, yellow, orange), lettuce, spinach, carrots, radish, beets. All will hydrate you, boost your immune system, provide a variety of vitamins and minerals, and give you energy. Don’t forget to pack your favorite produce on your next outing this summer.

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For more information on all of these tips, visit and sign up for a FREE class. Stay well!


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About Josefina Girón :

Josefina Girón is a Registered Dietitian (RD), Licensed Dietitian Nutritionist (LDN), and holds a certificate in child and adolescent weight management. Texas born and Florida raised, she received her Bachelor of Science in Dietetics from Florida International University. Josefina makes nutrition accessible for our Spanish-speaking customers through classes, consults, and store tours. She is passionate about helping others live their best healthy life by meeting them where they are and empowering them to make healthy eating a fun part of their lives! She is driven to live new experiences and is ready to try different foods, travel, run a race, or go on a hike.


Suited for Change has partnered with Giant Food to provide our clients and other community members with a guided set of tools to lead a healthy lifestyle.

Here at Suited for Change, we emphasize the importance of having a well-rounded lifestyle: from the proper attire and job coaching all the way to health and wellness.


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