Summer brings more than just sun, fun, and heat. Not only are you adjusting to the sunny lifestyle, but your body also needs to readjust to the conditions. Therefore, it's important to pay extra attention to your health during this period, especially your hydration and vitamin intake. These two factors ensure your body stays cool and healthy. We'll explain how you can best support your body in this regard.

The Importance of Hydration in Summer

Hydration is important, especially during the warm summer months. Our bodies lose more fluid through sweating to regulate their internal temperature. Without adequate hydration, we can suffer from dehydration, which can lead to fatigue, dizziness, headaches, and in severe cases, even heat exhaustion or heatstroke.

How do you stay hydrated?

Water:
The most obvious and effective way to stay hydrated is to drink plenty of water. It's recommended to drink about 1.5 to 2 liters of water per day, but this can vary depending on your activity level, weight, and the heat.

Hydrating Food:
Fruits and vegetables with a high water content, such as watermelon, cucumbers, and oranges, can contribute to your fluid intake.

Sports drinks:
For people who exercise intensely, sports drinks can help replenish electrolytes lost through sweat.

Vitamins and minerals that support your skin

In addition to water, certain vitamins and minerals play an important role in hydration and supporting your bodily functions.

Magnesium - for your electrolyte balance
Role: Magnesium contributes to a healthy electrolyte balance, which helps maintain fluid balance. It's also good for your muscles, nervous system, and mood.
Sources: Nuts, seeds, green leafy vegetables, and whole grains.
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Vitamin C - for the formation of collagen
Role: Vitamin C helps protect cells from free radical damage, which is increased by sun exposure. It also contributes to the formation of collagen, which helps strengthen the skin from within.
Sources: Citrus fruits, strawberries, bell peppers, and broccoli.
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Vitamin E, Selenium and Zinc - against the effects of pollution and sunlight
Role: All three of these are antioxidants that help protect cells from oxidative damage from air pollution and UV radiation.
Sources: grain products and nuts.

Practical tips for a hydrated summer

Start your day with a glass of water: Start each day hydrated. By placing a glass next to your bed in the evening, you can start your day right in the morning.
Eat a varied diet: Include a variety of fruits and vegetables to get your vitamins. Having trouble getting enough vitamins? Supplement as needed, for example, with a tasty multivitamin gummy .
Hydrate During and After Activities: Drink water before, during, and after physical activities to replenish fluid loss.
Wear sun protection: Protect your skin with sunscreen, stay in the shade as much as possible during midday, and wear a hat to minimize the sun's damaging effects.

In summer, it's essential to stay hydrated and get enough vitamins and minerals. Together, they work to keep your body cool, energized, and healthy. Drink plenty of water, eat healthily, and protect your skin – that's how you ensure a radiant summer!