Summer is finally in full swing and along with it came tons of fun outdoor activities that have us basking in the sunshine. But summer also brings some challenges when it comes to feeling and looking your best in the heat.

Thankfully, we’ve got you covered with tips for glowing skin, hydrated locks and energy ’til after the sun goes down, plus summer beauty essentials and DIY tips you don’t want to miss!

1. Hydration, Hydration, Hydration

We can’t say it enough, and we know you’ve heard it a million times, but are you doing it? Staying hydrated is absolutely essential for looking and feeling your best any time of year, but during the summer when temperatures are soaring, becoming dehydrated is more of a risk.

Your body needs water, and lots of it, to stay healthy. Plus, truly radiant summer skin just isn’t possible without proper hydration! Drink up to keep your skin healthy and hydrated, to help keep body processes functioning properly, your metabolism going strong and to replenish what you lose through sweat, which helps regulate body temperature.¹

Bored with plain water? Give homemade water infusions a try. It’s a delicious way to up your hydration and get a few extra nutrients while you’re at it. Read Water for the Win: Benefits of Water, Plus 5 Water Infusions to Try for some great ideas!

2. Simplify Your Summer Makeup

Embrace the spirit of summer by simplifying your beauty routine. There’s nothing glamorous about having makeup melt off your face or settle into fine lines, and when it’s hot out and you’re using the same beauty products you used during the winter, makeup melt may be inevitable.

Ditch heavier foundation for a serum foundation with sunscreen or a lightweight mineral foundation, which will be less likely to cake in the heat. Or skip foundation altogether and go with a bronzer instead.

Choose summer beauty essentials that will look good despite the heat. For example, swap lipstick for all-natural tinted lip balms and use gel shadow sticks instead of powdered shadows.

Instead of making your summer beauty routine about covering up your skin, make it about nurturing healthier skin. Look for beauty products with natural ingredients and no harmful chemicals, and keep reading for more tips on how to nourish your skin and cultivate natural summer radiance.

3. Amp Up Your Summer Skincare

Summer skincare is all about protecting, moisturizing and getting plenty of antioxidants to help fight free radical damage caused by UVB rays from sunlight.² That means wearing your sunscreen and applying moisturizer of course, but that’s not all! If you’re still taking hot showers you may be drying out your skin unnecessarily, especially if you’ve just spent the day in the sun. Drop the temperature of your shower 10 to 15 degrees to lessen the drying effects and apply your lotion immediately after showering to lock in more moisture.

And about that sunscreen—opt for at least SPF 30 sunscreen every day, which blocks 97% of UVB rays.3 SPF 45 blocks about 98%, but according to experts no sunscreen blocks UVB rays completely so going any higher than that won’t necessarily give you complete protection. Just be sure to reapply often according to the product label.³

You can get your moisture and SPF protection all in one step by opting for a body lotion and sunscreen combo, which you can layer with additional sunscreen if needed. And make sure to keep an after-sun kit on hand that includes essentials like aloe spray and soothing aloe lotion to cool things down in case you accidentally get too much sun.

Keep in mind that while sunscreen is necessary for protecting yourself from UVB rays, it may also affect your body’s ability to make vitamin D, so vitamin D supplements can be a good idea even during the summer. Learn more about the benefits of vitamin D and where to get it in Say Hello to the Sunshine Vitamin: Top Foods High in Vitamin D.

Also, exfoliate regularly to keep skin smooth and help protect your skin from the inside out by loading up on antioxidants. Solar rays can contribute to free radicals in skin cells which lead to photo-aging and other skin health concerns.² Free-radical scavenging antioxidants may help protect cells from oxidative damage.⁴ Learn more about antioxidant-rich foods and supplements for summer below.

4. Try Protective Summer Hair Essentials

When it comes to summer hair, it’s usually best to go with the flow and skip hair products that can get sticky and build up in warm, humid weather. Embrace natural, moisturized locks and try new updos or loose, comfortable styles to beat the heat. Wear a hat if you’re spending a lot of time outdoors to protect your hair from the sun’s rays.

One of the biggest beauty challenges of summer is taming flyaways in humid weather. To get nourished hair that is less prone to flyaways, try using a color-protecting shampoo and conditioner during the summer, even if you don’t color your hair. It’ll lend extra moisture and protection to your locks. Also, use a moisturizing coconut oil conditioner for deep conditioning and frizz control.

If you’re heading out for a day in the sun, try a leave-in conditioner to help seal and protect your hair. You can make your own by adding 3/4 cup aloe juice, 1 teaspoon of avocado oil and 1 cup of coconut water in a spray bottle. Keep reading for more summer DIY beauty!

5. Enjoy Seasonal Foods for Summer Beauty

Seasonal eats give you peak nutrition and energy, tons of antioxidants and phytochemicals for a healthy body and nourished skin, and they’re oh-so-flavorful! Take advantage of the endless variety of fresh, whole foods that are ripe and ready to eat now. What you eat shows on your skin, and summer is the perfect time to make a healthy shift toward a real foods diet.

With so many options available, there’s no way you’ll get bored. Berries are bursting with antioxidant flavonoids, and fresh greens, peppers, tomatoes and root veggies are packed with antioxidant carotenoids for eye and skin health and overall cellular protection.⁵

Make smoothies with fresh fruits blended with ice to keep cool, and load up on seasonal produce at every meal for maximum beauty nutrition from the inside out.

6. Supplements for Summer Beauty & Health

Whether you’re looking to get your body beach-ready, up your beauty nutrition, or fill nutritional gaps in your diet, these 5 supplements are ideal for summer health.

Lutein and Zeaxanthin Supplements
Lutein and zeaxanthin are antioxidant carotenoids that help protect eyes from damaging blue light, and they’re good for your skin too, helping protect skin cells from free radical damage.^6,7

Astaxanthin Supplements
Astaxanthin is also a carotenoid pigment, and it’s one of nature’s most potent antioxidants and it’s used to support healthy vision as well as brain, heart and skin health.⁸ Studies have shown astaxanthin may also help improve signs of aging including crows feet wrinkles, skin elasticity and skin hydration.⁹

Adaptogenic Schisandra
Schisandra berry has received a lot of press lately as an adaptogenic herb that helps with the body’s response to stress and anxiousness.¹⁰ Studies also show it may also help protect skin from UVB-induced oxidative damage and decrease the degradation of collagen due to UVB exposure.^11,12

Plant-based Protein Powder
As the primary building block of muscle and an essential component for healthy hair, skin and nails, protein is a must-have.¹³ It helps keep you energized and feeling full longer, helps maintain a healthy weight and promotes tissue repair.^13,14 Mix some protein powder into a smoothie for a filling and nutritious, perfect-for-summer treat. Choose a plant-based protein with a complete amino acid profile to get maximum protein benefits.

Chromium Picolinate
Need help staying energized while working toward your summer fitness goals? Try chromium picolinate! Chromium plays a key role in weight loss and cardiovascular health, helping your body metabolize carbs and lipids.¹⁵

7. Try Summer DIY Beauty Treats

Want to give your skin a real treat? DIY face masks, bath bombs and moisturizers are a great way to pamper yourself and control exactly what’s going on your skin. They’re also fun to make! Take your natural beauty to the next level by trying some of these recipes at home.

Turmeric Face Mask Recipe for a Healthy Glow

• • 1 teaspoon turmeric powder
  • 1 teaspoon organic apple cider vinegar
  • 2 tablespoons of raw honey
  • 1/2 teaspoon yogurt

Mix ingredients in a small, glass container and apply to a freshly cleaned face. Be careful not to get it in your eyes or on your clothing. Leave on for 15 minutes and rinse with warm water. Use once or twice per week and store extra in the refrigerator. Note: This mask may cause a faint yellow tint to skin that will fade away and may stain clothes or towels.

Detoxifying Activated Charcoal Face Mask

• • 1/2 teaspoon of activated charcoal powder (break open the capsules)
  • 2 teaspoon of turmeric powder
  • 2 teaspoons of raw honey
  • 1/2 teaspoon of organic extra virgin coconut oil

Mix all ingredients with just enough water to make it spreadable and apply to clean skin. Let it dry for about 15-20 minutes then rinse with warm water. You could also try this Charcoal Mask if DIY isn’t your thing. It drenches your skin with a boost of added vitamins A, B, C, D and E.

DIY Body Scrub with Apple Cider Vinegar

• • 2 tablespoons organic apple cider vinegar
  • 1 cup of granulated sugar
  • 1 tablespoon of raw honey

Mix all ingredients in a plastic container and use as a body scrub to exfoliate while in the shower.

Make Your Own Spray Deodorant

• • 6 tablespoons pure witch hazel
  • 6 tablespoons of distilled water
  • 2 drops tea tree essential oil
  • 2 drops lavender essential oil

Add ingredients to a spray bottle and shake to blend before each use. Always make sure the essential oils you choose are safe for use on the skin. Read the product label and do a skin sensitivity test before applying. You can also add lemon essential oil and sage essential oil, but the tea tree essential oil is a key ingredient for keeping you fresh so don’t replace it entirely, find scents that compliment it instead. For more on essential oils and aromatherapy, read Essential Oils and Aromatherapy: Beginner's Guide to Using Essential Oils.

DIY Moisturizers

Skip commercial lotions and get to know natural oils instead. You can add a few drops of your favorite, skin-friendly essential oil to make your own signature summer scent, or keep them unscented. Here are a few oils to know:

Jojoba Oil
Jojoba oil is especially great because it mimics the moisture provided by skin’s natural serum. It helps reduce water loss to skin supple without feeling heavy. A little goes a long way!

Coconut Oil
If your skin is dry, try coconut oil to soothe, moisturize and protect skin naturally. It’s also great for hydrating skin after a day outdoors.

Grapeseed Oil
Studies show that grapeseed oil may help protect skin from damaging UV rays, plus it provides strong antioxidants and moisture that doesn’t clog pores.¹⁶

Also, check out our DIY Bath Bomb Recipes. Bath bombs are fun and easy to make and even more fun to use!

Your Most Beautiful Summer Yet

Looking and feeling your best during the summer takes a combination of nourishing your body, staying hydrated, and treating your skin right. These tips are a great way to get started, and feel free to share your own tips in the comments below!

If you enjoyed these tips, check out 5 Summer fitness Fun Ideas for ways to get your body moving all summer, and 15 Healthy Salad Recipes to Enjoy This Summer for delicious ways to enjoy the season’s freshest foods.

About Lindsey Toth, MS, RD
Registered Dietitian, Swanson Health

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health.

Sources

¹ 6 Reasons to Drink Water. WebMD. https://www.webmd.com/diet/features/6-reasons-to-drink-water#1 (Accessed 07/02/2018)

² Ultraviolet radiation and free radical damage to skin. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/8660402 (Accessed 07/02/2018)

³ High SPF Sunscreens, Are They Better? WebMD. https://www.webmd.com/beauty/features/high-spf-sunscreens-are-they-better (Accessed 07/02/2018)

⁴ Skin protection against UV light by dietary antioxidants. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/24964816 (Accessed 07/02/2018)

⁵ Antioxidants in Fruits. WebMD. https://www.webmd.com/diet/features/antioxidants-in-fruits#1 (Accessed 07/02/2018)

⁶ Lutein & Zeaxanthin Concentration in Fruits & Vegetables. American Macular Degeneration Foundation. https://www.macular.org/wp-content/uploads/2016/05/lutein.pdf (Accessed 07/02/2018)

⁷ Lutein and zeaxanthin in eye and skin health. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/19168000 (Accessed 07/02/2018)

⁸ Astaxanthin: An Antioxidant Powerhouse. Nutraceuticals World. https://www.nutraceuticalsworld.com/contents/view_online-exclusives/2018-04-25/astaxanthin-an-antioxidant-powerhouse/991 (Accessed 5/25/2018)

⁹ Cosmetic benefits of astaxanthin on human subjects. Biochimica Polonica. http://www.actabp.pl/pdf/1_2012/43.pdf (Accessed 5/29/2018)

¹⁰ Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/ (Accessed 5/29/2018)

¹¹ Protective effect of Schizandrin B against damage of UVB irradiated skin cells depend on inhibition of inflammatory pathways. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/27689692 (Accessed 5/29/2018)

¹² Schisandrin B protects against solar irradiation-induced oxidative injury in BJ human fibroblasts. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/21356279 (Accessed 5/29/2018)

¹³ The Benefits of Protein. WebMD. https://www.webmd.com/men/features/benefits-protein#1 (Accessed 5/29/2018)

¹⁴ Protein, weight management, and satiety. PubMed. https://www.ncbi.nlm.nih.gov/pubmed/18469287 (Accessed 5/29/2018)

¹⁵ Chromium Dietary Supplement Fact Sheet. National Institutes of Health. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/ (Accessed 5/29/2018)

¹⁶ True Story: Grape-Seed Oil Is the Beauty Ingredient You Didn't Know You Needed. Byrdie. https://www.byrdie.com/grape-seed-oil-beauty (Accessed 5/29/2018)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.