Summer & the Sun: The Smart Way to Enjoy Sunshine This Season

Sandra Akins
May 21
3 min read

Summer invites us outside. Longer days, warmer mornings, beach walks, pool afternoons, and sunlight on our skin can instantly elevate our mood and energy. The sun is one of nature’s greatest gifts — but like many good things, balance matters.

Too much sun exposure can accelerate aging, damage the skin, and increase the risk of skin cancer. At the same time, healthy sun exposure supports vitamin D production, mood regulation, immune health, and cellular function.

The goal is not to fear the sun. The goal is to learn how to enjoy it wisely.

The Benefits of Healthy Sun Exposure

1. Vitamin D Production

Sunlight helps the body naturally produce vitamin D, an essential nutrient that supports:

Bone strength
Immune function
Muscle health
Hormonal balance
Calcium absorption

Vitamin D deficiency has been linked to fatigue, weakened immunity, and low mood.

2. Improved Mood & Happiness

Natural sunlight helps stimulate serotonin production — often called the “feel-good” hormone. Healthy sun exposure may help:

Improve mood
Reduce stress
Support emotional balance
Enhance sleep quality by regulating circadian rhythms

This is one reason many people feel more energized and optimistic during summer months.

3. Cellular Health & Energy

Moderate sunlight exposure may support mitochondrial health — the tiny energy-producing centers inside our cells. Healthy sunlight exposure can help the body feel more awake, alert, and naturally energized when balanced properly.

The Dos & Don’ts of

Summer Sun Exposure

DO:

✔ Wear sunscreen daily

✔ Hydrate throughout the day

✔ Use hats and sunglasses

✔ Seek shade during peak UV hours

✔ Reapply sunscreen every 2 hours when outdoors

✔ Nourish your skin with antioxidant-rich foods like berries, watermelon, leafy greens, tomatoes, and citrus fruits

DON’T:

✘ Stay in direct sun for hours without protection

✘ Assume cloudy days protect you from UV rays

✘ Forget your neck, ears, hands, and chest when applying sunscreen

✘ Use tanning beds

✘ Wait until your skin burns to leave the sun

Best Times to Enjoy the Sun

Safer Sunlight Hours

The gentler sunlight hours are usually:

Before 10:00 AM
After 4:00 PM

These times allow you to enjoy natural light while reducing intense UV exposure.

Morning sunlight is especially beneficial for helping regulate sleep, mood, and energy levels.

Times to Limit Direct

Sun Exposure

Try to minimize prolonged direct exposure between:

10:00 AM – 4:00 PM

This is when UV radiation is strongest and most damaging to the skin.

3 Easy Steps to Enjoy the Sun Safely

1. Start with Short Exposure

Spend 10–20 minutes outdoors during safer sunlight hours before prolonged exposure. This allows your body to benefit from sunlight while reducing skin stress.

2. Hydrate Consistently

The summer heat increases fluid loss through sweat. Hydration supports:

Skin elasticity
Cellular function
Energy levels
Temperature regulation

Add electrolytes, watermelon, cucumber, citrus fruits, or coconut water to support hydration naturally.

3. Protect Your Skin Daily

Daily sunscreen use is one of the most powerful anti-aging habits you can develop. Pair sunscreen with sunglasses, hats, breathable clothing, and shade when possible.

3 Highly Recommended Sunscreens

EltaMD UV Clear Broad-Spectrum SPF 46

Excellent for sensitive or acne-prone skin.

Lightweight, non-greasy, and highly recommended by dermatologists.

La Roche-Posay Anthelios Melt-In Milk Sunscreen

SPF 60

Offers strong UVA/UVB protection while remaining gentle on the skin.

Supergoop! Unseen Sunscreen SPF 40

A lightweight, invisible formula that works beautifully under makeup and for everyday wear.

Final Thoughts

The sun can be healing, energizing, and deeply beneficial when approached with balance and awareness. Healthy sunlight exposure, movement outdoors, hydration, nourishing foods, and proper skin protection all work together to support longevity and overall wellness.

Enjoy the sunshine this summer — wisely, gently, and consistently — so your body, skin, and mind can thrive for years to come.