9 Ways to Stay Healthy and Avoid Getting Sick This Summer

Summer should be about beach days, backyard barbecues, and road trips not coughing fits and missed plans. If you want to enjoy the season without battling a cold or flu, a few simple habits can keep you healthy.

Everyone’s body is different, but these tried-and-true tips can help you keep your immune system strong and your days sickness-free.

1. Start Your Morning with Citrus

Oranges, grapefruits, and lemons are packed with vitamin C and antioxidants, which support your immune system and help your body absorb more iron. Iron is key for keeping energy levels steady and warding off fatigue. Try adding orange slices to breakfast, squeezing lemon into your water, or making a quick citrus smoothie for a refreshing start.

2. Get Sun But Protect Your Skin

Vitamin D, produced when your skin is exposed to sunlight, plays a big role in immune health. It can help your body fight infections and may even support mood regulation. The key is balance: aim for short bursts of sun exposure while protecting your skin with a good sunscreen to prevent burns, which can actually weaken your defenses. If you’re outside for hours, reapply regularly. (You can also check out our summer skin care essentials for more tips.)

3. Hydrate Throughout the Day

While drinking water won’t cure a cold, it keeps your body’s defense systems in top shape. Staying hydrated helps maintain moist mucus membranes in your nose and throat—your body’s first line of defense against airborne germs. Carry a reusable water bottle to make sipping second nature, especially on hot days.

4. Prioritize Sleep Even in Busy Weeks

Your immune system does most of its repair work while you sleep. Aim for 7–9 hours each night, and if you fall short, make time for a short nap to recharge. Travel, summer events, and late nights can throw off your routine, so be mindful about giving your body the rest it needs.

5. Move Your Body (Without Overdoing It)

Regular moderate exercise like walking, biking, or even dancing in the kitchen can boost circulation and help your immune system respond faster to threats. That said, listen to your body overtraining can leave you more vulnerable to illness. Think “active and energized” rather than “exhausted and sore.”

6. Eat a Colorful, Balanced Diet

A healthy immune system thrives on a variety of nutrients. Fill your plate with leafy greens, berries, sweet potatoes, beans, whole grains, and lean proteins like fish or chicken. Processed foods and high-sugar snacks won’t do you any favors, so keep them to a minimum.

7. Be Mindful of Airborne Germs

You don’t need close contact to catch someone’s cold germs from coughs and sneezes can linger in the air, especially indoors. In crowded spaces, try to keep a little distance from anyone who’s coughing or sneezing. Turning your head away or covering your mouth and nose with a tissue can help limit exposure.

8. Try Zinc at the First Sign of a Cold

Vitamin C gets a lot of attention, but zinc may be even more effective at shortening the duration of a cold. Some people turn to zinc lozenges or products like Zicam when symptoms first appear. Follow dosage instructions carefully and talk to your doctor if you have any health concerns before starting supplements.

9. Keep Surfaces (and Devices) Clean

Phones, keys, steering wheels, and reusable bottles can harbor germs for hours. Make it a habit to wipe down high-touch items regularly. It’s a small step that can help stop germs from making their way to your mouth or nose. And if you want to go the extra mile, learn how to clean your toothbrush the right way.

You don’t have to follow all nine perfectly just layering a few of these healthy habits into your daily routine can make a big difference. The goal is to keep your immune system strong so you can make the most of every warm, sunny moment summer has to offer.