As the days get longer and warmer, there are some important things you should keep in mind so that you can have a healthy summer.

First and foremost: There is NO such thing as safe tanning (unless you are smearing or spraying it on from a bottle).  Base tanning, sunless tanning, and all the rest are an invitation to skin cancer and a future of skin that looks like an old leather jacket. Always wear sunblock (preferably over SPF 30) when you go outside. (Don't forget the lip balm!)  Reapply frequently if you are swimming or sweating a lot.  Treat your skin to daily moisturizing to keep it smooth and soft.

Second, as the heat rises, you need more liquid.  Unfortunately, I'm not talking about sangria and margaritas. And sports drinks are generally just calorie-laden excess. Water is your friend. Drink it. Lots of it  It's not a bad idea to keep a pitcher of water in your fridge and on your desk. Add a little excitement by slicing some citrus fruit or cucumbers into the pitcher or adding some fresh berries to add a nice flavor. Martha Stewart keeps a pitcher next to her computer and on her desk. If it's handy, you'll drink it. Also, sip regularly instead of gulping occasionally. You'll feel less sloshy.

Third, make eating healthy handy too.  Visit your local farmers' market and pick up some seasonal fruit. If it needs to be washed (like berries), do that as soon as you get home so you can just grab a handful of berries as a snack. Keep a bowl of fruit on a counter or on the top shelf of the fridge so it's easy to grab some fruit. It it's easy, you're more likely to do it.  On the same track, keep a bowl of washed salad fixings in the fridge. Toss some in a bowl, add the leftover steak or chicken from the grill, and top with your favorite dressing (preferably just vinegar, oil, and herbs). A quick, simple, and healthful meal.

Finally, take advantage of the good weather to get outside and be active. When going to work or running errands, park as far as possible from the entrance to extend your walk. Walk between errands instead of driving.  Make your family recreation time something active, like swimming or a hike or a bike ride or a kayaking trip. 

Make your summer fun AND healthy.