You are about to read information you have certainly already seen. But keep reading, because while you know what to do, you may not always remember. You are busy with more outdoor activities, enjoying longer days and sunnier skies. It is easy to forget smart summer practices on a particularly hectic day. This is your friendly reminder with a few common sense tips for you and your family to have healthy summer fun.

Wear Sunscreen

My dermatologist recently schooled me on the history of sunscreen, tanning, and skin cancer when I appeared in her office with a mild sunburn after a sun-drenched vacation. I did wear sunscreen every day – honestly! Did I reapply throughout the day? Not always.                                                           

As a responsible parent of athletes, it is likely your family is active and outside often during the summer. You chase your little ones around the house attempting to spray them with SPF 50 while begging your teenagers to take a moment to use sunscreen before leaving the house. You may even include a bottle of lotion in your overstuffed bag of necessities for the day. What are easy reminders that signal you to reapply every two hours?       

• Set a reminder on your phone
• Add a layer when you change activities
• Bring out the lotion at half time during your child’s game
• Reapply after a swim in the pool or lake
• Apply more sunscreen when you take a break or have a snack                         

While I am aiming for non-toxic, human and environmentally safe sunscreens, I will be trying a couple of these brands this summer.

Hydrate

 Again, we know.  I expect I am not the only person who runs through a fun filled day only to realize I am unusually thirsty after a while. We have a shelf stacked with water bottles ready to fill for each family member and every activity. I forget to drink water unless I have the bottle in hand or on the seat or table next to me ready to grab. I finally started staying hydrated when I focused on the following:  

• Have a drink of water before eating or drinking anything else each morning
• Add flavor to plain water. I often feel inspired to drink more when herbs or fruit is added to my water.
• Set a timer on your phone to remind you to finish 8 ounces.
• Enlist the help of your water bottle. I like the models with measurements reminding me to drink enough water throughout the day.
• Make a glass of water a permanent menu feature for your breakfast, lunch and dinner.

If you and your athlete need more than water to replenish and hydrate, check out the best options as well as DIY rehydrating ideas.

Take Care of Yourself

This is a common theme when I post, because it took me years to remember food, drink, and basic necessities for myself on a daily basis. I was always sure to pack everything my children needed when they were involved in sports. I reminded them to wear sunscreen. Their water bottles were filled (most of the time.) Opportunities to relax, to play and have fun were built into their schedules to the best of our ability. However, weeks would go by when I didn’t put any of those kind and essential acts into my own schedule. Eventually, I started caring for myself while I was caring for my family. The following habits have become routine, even now as my children are grown and on their own.            

• Pack a healthy snack or lunch for yourself – not only for your kids.
• When they are resting, rest. It goes back to new parents hearing the suggestion to sleep when their baby sleeps. That was always easier said than done. It is more gratifying to sit back for a moment and watch your children enjoy their down time if you are relaxing too.
• When you reapply their sunscreen, reapply your own. Maybe buy yourself a cute sun hat when you purchase one for your child.  
• Schedule time with your friends.   
• Sign yourself up for a class to try something new if summer allows you a little spare time.      
• Go on a date with your significant other. If finances or time are issues, enjoy a free walk at your local beach, forest preserve, park, garden or quaint neighborhood you don’t frequent. Time alone to reconnect is essential for couples juggling parenthood with adulthood.

Have safe and healthy summer fun. Enjoy the sun. Revel in the later nights. Delight in your children fully immersed in their activities. Love the extra time with your family. Love the time for yourself.