Welcome, summer: 5 simple ways to make the most of the season
Sunday, June 21 marks the summer solstice which marks the first official day of summer and the longest day of the year. From here on, the warm weather, light evenings, and time outdoors are yours to enjoy. The season also brings a few changes worth planning for, and a little preparation goes a long way.
Here are five easy, evidence-informed ways to feel your best as summer begins.
1. Keep cool and stay hydrated
Warm days are one of summer’s great pleasures, but our bodies handle heat a little differently as we get older. With age, the systems that cool us down become less efficient, and some common medications can affect how we tolerate hot weather. The good news is that a few simple habits make a real difference.
Sip water throughout the day rather than waiting until you feel thirsty, spend the hottest hours (usually late morning to mid-afternoon) somewhere cool, and dress in light, loose clothing. If you take regular medications, it’s worth a quick chat with your pharmacist or doctor about whether any of them affect heat tolerance.
2. Time your walk to enjoy the long days
Longer daylight hours are a perfect invitation to move more. Walking is one of the simplest and most powerful things you can do for your health — and you don’t need to hit 10,000 steps to benefit. Research suggests that around 6,000 to 8,000 steps a day, or about 30 minutes of brisk walking, offers substantial benefits for many older adults.
In summer, the trick is timing. Aim for the cooler parts of the day — early morning or after the evening dinner hour — to stay comfortable and avoid the peak heat. Bring water along, and use the “Talk Test” to keep a good pace: you should be able to talk in short sentences, but not sing.
3. Protect your skin and eyes from the sun
A little sunshine feels wonderful, and a few easy steps let you enjoy it safely. Apply a broad-spectrum sunscreen to exposed skin, reapplying every couple of hours when you’re outside for a while. A wide-brimmed hat and sunglasses protect your face and eyes, and seeking shade during the brightest hours keeps you comfortable.
These habits take only a moment and help you spend more time outdoors with confidence.
4. Be tick- and mosquito-smart when you’re outdoors
Summer is the season for gardens, trails, and green spaces — and also for ticks and mosquitoes. There’s no need to stay indoors; a few precautions let you enjoy nature while lowering your risk of Lyme disease and West Nile virus.
When walking in grassy or wooded areas, cover your arms and legs, stick to the centre of paths, and use an approved insect repellent. After you come inside, do a quick “tick check” and shower if you can. Adults over 50 are at higher risk of more serious illness from these infections, so knowing the early signs is worth your time.
5. Make the most of summer’s fresh food and connection
Summer brings an abundance of fresh produce — berries, tomatoes, leafy greens, and more — at their peak of flavour and nutrition. Adding a serving or two to your day is an easy, enjoyable way to support your health.
The season is also a natural time to connect. Longer evenings and warmer weather make it easier to share a walk with a friend, join a community event, or simply sit outside with a neighbour. Staying socially connected is one of the most reliable ways to support both mind and mood as we age.
McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.
DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).