Summertime health & natural first aid: your guide to staying vital this summer

Dr. Siegel
Jun 3
3 min read

Summer brings sun-kissed adventures, sweaty hikes, beach days, and family time in the great outdoors. But with all that fun comes the need for a little extra care—think bug bites, sun exposure, overheated afternoons, and minor bumps from outdoor play. A bit of proactive support can go a long way. Here are five essential, natural ways to stay healthy and vibrant all summer long:

Remember to bring your stainless steel water bottle with you and fill before you go!

1. Hydration Matters More Than Ever Start each morning with a full glass of water to rehydrate after sleep. Sweating, swimming, and sun exposure all deplete your fluid levels, so it’s essential to replenish throughout the day. Boost your hydration with electrolytes: a pinch of sea salt and a squeeze of lemon is a simple at-home mix, or try coconut water powder and clean electrolyte blends. These help your cells absorb and retain the water you're drinking.

Summer Challenge: Bring your stainless steel water bottle everywhere—and aim not to buy a single plastic water bottle all season. Who’s in?

2. Smart, Skin-Safe Sun Protection The sun is vital for vitamin D production and mood—but overexposure can lead to sunburn and skin damage. Choose protective clothing: long sleeves, light fabrics, and wide-brimmed hats. For sunscreen, skip the chemical-laden options (especially those with oxybenzone) and opt for mineral-based, zinc oxide formulations. And don’t forget: 10–15 minutes of direct sunlight in the early morning or late afternoon helps your body make vitamin D naturally—no sunscreen needed during that short window.

3. Bug Bite Prevention & Relief Skip the DEET and choose natural insect repellents made with citronella, lemon eucalyptus, or geranium oil. If you do get bitten, dab on lavender essential oil to calm the itch. Other soothing options include calendula cream, witch hazel, or a simple paste of baking soda and water. Pro tip: Scratching makes it worse—scratched bites stay itchier longer and are more likely to get infected. Keep those nails away and try gentle cooling (like with ice packs) instead.

This is by far the best topical pain reliever I have found, it's only available through a physician. you can get at my clinic and through the link to the right.

4. Bumps, Bruises & Outdoor Injuries From scraped knees to sore muscles, nature-filled days come with wear and tear. Arnica (oral pellets or topical gel) is a favorite for bruising and swelling. For deeper support, add turmeric, boswellia, or a topical CBD balm to your toolkit.

And never underestimate the healing power of water: cold river plunges, ocean swims, or even a bucket of cool water can ease pain, inflammation, and tension.

5. Heat Exhaustion & Natural Cooling Remedies Signs of heat exhaustion include fatigue, dizziness, headache, nausea, and clammy skin. If you notice these symptoms, it’s time to pause and cool down. Lie in the shade, sip cool water with electrolytes, and place a cold compress on the back of your neck. You can also make your own cooling spray: fill a small spray bottle with water and a few drops of peppermint essential oil for a refreshing mist and spray on your skin often. Herbal iced teas made with mint, hibiscus, or chamomile are naturally cooling and also soothe the nervous system—perfect for warm evenings on the porch.