It’s summertime in Central Texas! Sunshine, cook-outs, and endless adventures await. But before you dive headfirst into all the fun, prioritizing your health and well-being is key. That’s where we come in! At Community Health Centers of South Central Texas (CHCSCT), we understand the importance of preventive care, and we’re here to equip you with the knowledge you need to stay prepared and energized all season long. We’ll cover everything from staying hydrated in the Texas heat to healthy travel tips and essential COVID-19 considerations. So, grab your sunscreen, pack your water bottle, and let’s dive into making this a summer to remember!
Schedule your annual check-up
Kick off summer with a fresh start! Schedule your annual exam at any of our CHCSCT locations. Our doctors conduct a full health review, potentially including blood tests and screenings tailored to your age and health history. Early detection is key, and annual exams can help identify potential issues before they become serious, and ensure you’re up-to-date on vaccinations, including the latest COVID-19 booster. We offer ongoing care, medications, and referrals as needed to ensure a healthy and vibrant season for everyone!
Beat the Texas heat and stay hydrated
How much water should you be drinking?
Getting enough water every day is important for your health, prevents dehydration, and helps the body function normally. Dehydration may cause unclear thinking, mood change, overheating, constipation, and kidney stones– definitely not the summer fun you’re looking for! Daily water intake recommendations vary by age, sex, pregnancy status, activity level, and breastfeeding status, but the general recommendation is six–eight glasses of water daily. Remember: always adjust this based on the intensity of the heat. If you’re engaging in strenuous exercise outdoors, you’ll need to drink even more fluids to replenish lost electrolytes.
Add electrolytes and minerals
Electrolytes help regulate your body’s fluids and maintain essential functions, making sure you stay energized and feel your best. When we sweat, we also lose water and electrolytes (i.e., “salts” such as sodium, chloride, potassium). Drinking enough water and having enough electrolytes is necessary for our bodies to function properly. Consider adding electrolyte or mineral tablets to your water, especially during periods of intense sweating.
Eat more fruits
Snacking on water-rich fruits and vegetables is a delicious way to stay hydrated and increase your fluid intake. Watermelon, cantaloupe, berries, leafy greens, and cucumbers are all excellent choices and readily available at your local farmers market and grocery stores.
Looking for more tips on incorporating healthy habits into your summer routine? We offer a variety of resources such as:
- A referral program for personalized nutrition plans: Find a registered dietician who can create a custom plan to fit your goals.
- Free virtual nutrition program for individuals with diabetes: Get expert advice and support for managing your diabetes through healthy eating.
By making small changes to your diet, you can feel your best this summer season!
Healthy habits and travel tips
Central Texas is a prime location for summer adventures, whether it’s a weekend getaway to the Hill Country or a road trip to explore the Gulf Coast. However, traveling can disrupt your regular routines. Here are some tips to stay healthy while enjoying your summer activities:
Be prepared and pack smart
Before you hit the road, visit your local stores to stock up on essential travel items to keep you prepared, including hand sanitizer, sunscreen, disinfectant wipes, and first-aid kits. This ensures you have everything you need to maintain good hygiene and address any minor injuries that may happen on your trip.
Get an insulated reusable water bottle
As you know, Texas summers are notoriously hot and this summer is no different. Grab an insulated water bottle and keep it filled with refreshing water or electrolyte-rich drinks. Taking frequent sips throughout the day is your best defense against the heat and heat illness. Stay hydrated, stay happy, and soak up the sunshine!
Eat mindful meals and snacks
Traveling often involves eating out more than usual. However, making healthy choices doesn’t have to be difficult. Opt for grilled dishes like lean protein and colorful, nutritious vegetables when possible. Salads with light dressings and fresh fruit are also excellent options to keep you feeling energized and nourished. Don’t forget to pack healthy snacks like nuts, seeds, and dried fruit for those moments when hunger strikes between meals.
COVID considerations for a safe summer
While the COVID-19 pandemic isn’t over, widespread vaccination and access to testing have made it possible to navigate summer more safely. Follow the latest recommendations from the CDC and local health authorities regarding vaccinations, boosters, masking, testing, and isolation guidelines. Here are some reminders:
Stay updated
Keeping up with the latest recommendations can feel overwhelming, but not to worry, you can always visit our website for the latest COVID-19 information.
Get your COVID-19 vaccine (including boosters)
Need a COVID-19 vaccination or booster shot before your travels? Call us directly at 800-343-1577 to schedule an appointment and have a worry-free summer! We offer COVID-19 vaccines, boosters, testing, and consultations when you feel sick. No insurance is required!
Protect yourself from large crowds
If you’re in crowded situations, consider wearing a well-fitting mask. While mask mandates may have been lifted in many areas, wearing a mask in crowded settings remains an effective way to reduce your risk of exposure to COVID-19 and other respiratory illnesses.
Practice good hygiene
Frequent hand-washing with soap and water is one of the most effective ways to prevent the spread of COVID-19 and other germs. If soap and water aren’t readily available, use an alcohol-based hand sanitizer with at least 60% alcohol content. We recommend carrying a travel-sized hand sanitizer with you at all times, especially during your summer adventures!
A healthy and happy summer to remember
As you soak up the sun and create lasting summer memories, remember to prioritize your well-being. Here at CHCSCT, we’re dedicated to your health and offer a wide range of services, including annual check-ups, COVID-19 vaccinations, and more. Visit our website to learn more about our offerings or find a convenient location near you! You can also call 800-343-1577 to schedule an appointment directly. Lastly, visit our resources page for stories and insights into the excellent care we provide in Central Texas. We’re here to support you every step of the way!
References:
CDC. (2024, May 10). About Water and Healthier Drinks. Healthy Weight and Growth. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
Keeping Workers Hydrated and Cool Despite the Heat | | Blogs | CDC. (n.d.). https://blogs.cdc.gov/niosh-science-blog/2011/08/12/heat-2/
Heat Illnesses | Travelers’ Health | CDC. (n.d.). Wwwnc.cdc.gov. https://wwwnc.cdc.gov/travel/page/heat-illnesses
CDC. (2024, April 19). Hand Sanitizer Facts. Clean Hands. https://www.cdc.gov/clean-hands/data-research/facts-stats/hand-sanitizer-facts.html#:~:text=CDC%20recommends%20washing%20hands%20with
Good hydration linked to healthy aging. (2022, December 30). National Institutes of Health (NIH). https://www.nih.gov/news-events/news-releases/good-hydration-linked-healthy-aging
