It is officially the hottest month of the year in Hawai‘i and the allure of laying on the beach or going on a hike is on many of our minds. Multiple studies confirm the connection between outdoor activity and better mental health. Vitamin D (also known as the "sunshine" vitamin) levels are essential to immunity and tend to increase with more exposure to sunlight. Additionally, exposure to morning sunlight plays an important role in getting a good night's sleep as it helps regulate the body's natural circadian rhythm.

While we are fortunate to live in beautiful Hawai‘i and have access to Vitamin D year-round, the summer heat can slowly creep up on us and ultimately cause harm to our health and well-being.

Here are some ways to help enjoy the outdoors while practicing well-being:

Rise and shine to exercise time
Morning exercise comes with many health benefits that include better mood, focus, and energy throughout the day. This is also the time when temperatures are generally cooler and help make exercising more comfortable. Morning exercise also prevent heat-related cramping, fatigue, and even heat stroke. If your schedule allows, set your alarm an hour earlier than usual and move your body a bit before you start your day.

Get your vitamin sea
The beach is an excellent place to walk, run, swim, and downshift. There's something special and cathartic about laying on the beach listening to the waves and smelling the ocean. And if it gets too hot, take a dip in the water to cool down! Want a fun activity that encourages you to move naturally while taking care of our ‘āina (land)? Grab some gloves or a picker-upper and collect opala (trash) you find along the beach while you're taking your walk! It's a win-win.

Rethink your drink
More heat means more sweat as your body works hard to stay cool. It's important to replenish fluid loss for a number of health reasons that include regulating your body temperature, protecting vital organs and tissues, and keeping your mind focused and sharp. Therefore, what you choose to rehydrate with is equally important. Opt for water – infused with fruit to make it more fun – or a drink with plenty electrolytes to replenish those important minerals. Stay away from sugary drinks or alcohol. Both tend to leave you feeling sluggish, spike your glucose levels, and keep you reaching for more.

Make a fruit smoothie
There's nothing more refreshing on a hot summer day than enjoying a cold fruit smoothie! Visit your local farmer's market, pick up some seasonal fruit – mangoes, passionfruit, lychee, or dragonfruit – mix it with some coconut water or a plant-based milk of your choice, add a bit of spinach for some greens, and half a banana for texture... and voilà! You've got a healthy and ‘ono summer treat!

Apply your sunscreen
Hawai‘i has sun (almost) year-round and while it's a blessing to have that abundance of Vitamin D at your fingertips, it's also very important to keep your skin safe and use sun protection. Apply sunscreen daily, whether you're going outside or not, and choose a reef-safe brand that will protect both you and our environment. If you're spending hours outdoors, don't forget to reapply!