It’s getting hot in Barcelona, isn’t it? That is because we are just one week away from the official start of Summer, June 21st. Wooho! This means beach, parties, bonfires, and spending some long days outside in good company. To help you get the best out of this amazing season, we put together simple ways to boost your health this summer. Try one or try them all. They’re so easy you won’t even know they’re good for you. ?

Hydrate Often

The summer heat makes you more susceptible to dehydration.

*Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated.
*Carry a water bottle with you as a reminder to stay hydrated.
Bored of water? Add some low calorific flavoring to water such as a piece of fruit, or opt for healthy alternatives like green tea or coconut water.

Eat for the Heat

Don’t skip Breakfast – When you wake up in the morning, your body is running on fumes. Eating a healthy breakfast kicks your metabolism into high gear and provides energy for the day.

* Avoid foods that are high in protein because they increase metabolic heat.
* Eat small meals more often.
* Fruits, lots of fruits!
* Summer is a great time for fresh produce. Visit your local farmer’s market for light, refreshing, and healthy food options.

Always apply and reapply sunscreen

It is important to use a sunscreen lotion of at least SPF 30 in order to protect your skin from harmful UV rays. For sensitive skin, a mineral-based sunscreen is best. Don’t sit in the sun in peak hours between 10am and 4pm in order to minimize UV radiation.

* If you are planning to be out in the sun for a long period of time, reapply sunscreen every two to three hours.

Exfoliate

Summer means an increase of dead skin cells so it is important to exfoliate your skin to keep it smooth and silky. You don’t need to buy any expensive products to achieve that summer glow; simply use a loafer for a light scrub or make your own exfoliation lotion using a handful of oatmeal, milk and yogurt.

Be Good to Your Eyes

To protect your vision at work and at play, wear protective eye wear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.

Alcohol: Go Lite

Summer’s a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).
A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation — defined as one to two drinks daily — alcohol can protect against heart disease

Sleep Well

Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.
It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.

Stay cool

* Dress for the heat: wear lightweight, light colored clothing, choose light, breathable fabrics such as cotton, and wear sunglasses to protect your eyes.
* Sit in an air-conditioned space. Only two hours a day in an air-conditioned space can significantly reduce the risk of heat-related illness
* Go swimming. Not only is taking a dip in a cool pool or ocean refreshing, it can double as exercise!
* Remember—electric fans do not product cool air, they only move hot air around!
* If outdoors, find a shaded area to take a break.

Enjoy your Summer!