Swimming, sun, and getaways: 6 health tips for a fun, worry-free summer

Summer’s here! Whether you’re heading out for a hike, spending the day at the beach, or jetting off somewhere sunny, it’s the perfect time to unwind and make the most of every moment. But to enjoy it all without the health hiccups, a bit of preparation goes a long way. With just a few simple precautions, you can stay safe, avoid the usual vacation mishaps, and soak up the season stress-free.

Here are some smart tips to keep in mind before you head out on your next summer adventure:
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1. Choose your swimming spot wisely

Nothing beats a refreshing swim on a hot summer day. Lakes, rivers, pools — they’re all tempting when temperatures rise. But before you dive in, take a moment to check your surroundings.

• Water quality: Is the water clear and clean, with no odd smells or visible algae?
  In places like Québec, blue-green algae blooms are more common in summer and can cause health issues such as skin irritation, headaches, or stomach problems. After swimming in natural waters, rinse off with clean water, and dry your ears well to prevent infections, especially in kids.
  
  Important: Do not use algaecides to get rid of blue-green algae. These products break down the algae cells, which releases a high concentration of toxins into the water (harmful to both humans and animals).
  
  
• Warning signs: Are there any signs posted (swimming bans, toxic algae alerts, etc.)?
  Especially when visiting a place you're not familiar with, pay close attention to warning signs as they can help you avoid health risks or even serious accidents.
  
  
• Safety measures: Are you swimming in a designated area with lifeguards on duty?
  This is especially important with children around — busy beaches can make it easy to lose sight of someone, even briefly.
  
  
• Weather check: Is it a good day for swimming?

Before jumping in, take a moment to check the forecast. Even if you're spending the day in the water, extreme heat can still lead to heatstroke. And don’t be fooled by clear skies in the morning. A thunderstorm can roll in by the afternoon. Stay alert and adjust your plans based on the weather.
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2. Bug-proof your fun – at home and abroad

Bugs are a part of summer, whether you're deep in the woods or chilling in your backyard. Mosquitoes, ticks, and other tiny intruders can cause anything from mild itching to serious illness.

Keep them at bay with a few simple habits:

• Wear long sleeves and pants on hikes or in the evening.
  
• Use child-safe insect repellent, especially at dusk.
  
• Do a quick tick check after outdoor activities.
  

Traveling internationally? Research insect-borne diseases like dengue or chikungunya in your destination. Sometimes, a good mosquito net and repellent are your best defense.
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3. Prevent food poisoning and stomach trouble

Between picnics, roadside snacks, and all-you-can-eat buffets, summer can be tough on your digestive system. To stay in top shape:

• Cook meats and fish thoroughly, and never mix raw and cooked foods to avoid cross-contamination.
  
• Wash fruits and veggies well, or choose ones you can peel.
  
• Keep cold foods cold using a cooler bag with ice packs (especially dairy, salads, or anything with mayo).
  
• Don’t leave food out for hours. Toss anything that’s been sitting unrefrigerated too long.
  
• Pack oral rehydration solutions, just in case.

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4. Pack a smart, summer-ready health kit

You may not need it — but if you do, you’ll be glad it’s there.

Here’s what to include in your on-the-go first aid kit:

• Pain relievers, antihistamines, anti-diarrheal, and motion sickness meds
  
• Disinfectant, bandages, high-SPF sunscreen, insect repellent, and bite relief cream
  
• Your prescriptions (bring extras if you’re travelling abroad)
  
• Any essential medications (for asthma, allergies, etc.)‍

‍Bonus tip: If you’re subscribed to Bonjour-santé, you can easily consult a nurse or pharmacist remotely — wherever your vacation takes you.

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5. Be sun-smart (your skin will thank you)

The sun can lift your spirits, but it can also be dangerous if you’re not careful.

Adopt these sunny-day reflexes:

• Apply broad-spectrum SPF 30+ sunscreen every 2 hours.
  
• Wear a wide-brimmed hat and UV-protective sunglasses.
  
• Avoid peak sun hours (11 a.m. to 3 p.m.) whenever possible.
  
• Stay hydrated, even if you don’t feel thirsty.
  
  

If you feel dizzy, nauseous, or suddenly exhausted (especially kids or older adults), it could be heatstroke. Get to a shaded area, drink water, and don’t hesitate to contact emergency services if symptoms worsen.
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6. Know when it’s time to see a doctor

It’s tempting to brush off symptoms when you’re on vacation, but some signs should never be ignored. Acting quickly can make all the difference.

Seek medical attention if you experience:

• A high or persistent fever
  
• Severe or unusual pain
  
• Prolonged vomiting or diarrhea
  
• Confusion, neck stiffness, or signs of a serious allergic reaction (like swelling, difficulty breathing, or rash)
  

Not sure where to turn? Bonjour-santé can help you find a clinic or talk to a medical professional quickly, even while you’re on the go. And of course, head to the emergency room if your symptoms are severe or worsening.

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