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Step Into Summer Together

Step Into Summer is the latest challenge in the Healthier Texas Community Challenge Series. This summer, Texans are coming together to focus on healthy habits that make a difference: increasing daily steps, staying hydrated, protecting themselves from the sun, and finding safe, enjoyable ways to stay active. Through the Community Challenge app, participants can track their progress, stay motivated, and celebrate milestones along the way. No matter where you’re starting, there’s still time to join the challenge and make this your healthiest summer yet. Learn More

☀️ Summer in Texas means sunshine, vacations, longer days, and plenty of heat. But warmer temperatures don’t have to slow down your healthy habits.

In fact, summer can be the perfect time to focus on small, sustainable actions that support your health year-round. Whether you’re aiming to move more, drink more water, or safely enjoy the outdoors, every step counts.

Here are seven ways to make the most of summer while protecting your health.

1. Aim for 7,500 Steps a Day—Not Perfection

You may have heard that you need 10,000 steps a day to be healthy, but research tells a more attainable story.

A growing body of evidence shows that many of the biggest health benefits happen well before 10,000 steps. In fact, around 7,000–7,500 steps per day is associated with significantly lower risks of cardiovascular disease, dementia, depression, type 2 diabetes, some cancers, and early death.

One large review of 57 studies found that people who walked about 7,000 steps daily had a 47% lower risk of death from any cause compared to those walking closer to 2,000 steps a day.

And the benefits add up over time. Researchers estimate that people who are least active could potentially gain 5–11 years of life expectancy by becoming as active as the most active groups studied.

Easy ways to get more steps this summer:

• Take a family walk after dinner.
• Walk while talking on the phone.
• Park farther away from the entrance.
• Explore a local park or trail.
• Walk indoors at a shopping mall when temperatures soar.
• Turn household chores into movement opportunities.

The goal isn’t perfection, it’s consistency.

2. Hydration Is More Than Just Drinking Water

When temperatures rise, your body loses water more quickly through sweat. Staying hydrated helps regulate body temperature, protects your joints, supports digestion, and keeps your brain and muscles functioning well.

The simplest hydration strategy?

Carry water with you and drink regularly throughout the day, even before you feel thirsty.

Does coffee dehydrate you?

This is one of the most common summer myths.

The answer: not really.

Caffeine does have a mild diuretic effect, but moderate amounts of coffee and tea are generally considered hydrating because the fluid they contain offsets that effect.

That said, if you’re spending time outdoors, sweating heavily, or drinking sugary coffee drinks or energy drinks, it’s a good idea to pair caffeinated beverages with water.

A simple rule:

☕ Coffee? Drink water too.
🥤 Sugary drink? Drink water too.
☀️ Outside in the heat? Drink even more water.

3. Eat Your Water

Drinking water isn’t the only way to stay hydrated.

Many fruits and vegetables are made up of more than 90% water, making them refreshing snacks during hot weather.

Hydrating foods to try:

🍉 Watermelon
🥒 Cucumbers
🍓 Strawberries
🍈 Cantaloupe
🍍 Pineapple
🍅 Tomatoes
🥬 Leafy greens
🍴 Jicama
🍊 Citrus fruits

These foods provide water along with vitamins, minerals, fiber, and antioxidants that support overall health.

Try:

• Frozen grapes as a summer treat
• Watermelon with lime
• Cucumber slices with hummus
• Yogurt topped with berries
• Fruit-infused water with lemon, cucumber, or mint

4. Protect Your Skin Every Day

Sunshine can boost your mood and help your body produce vitamin D, but too much ultraviolet (UV) exposure can damage your skin and increase your risk of skin cancer.

Protecting your skin doesn’t mean staying indoors all summer.

Smart sun safety habits include:

☀️ Wear broad-spectrum sunscreen with SPF 30 or higher.
🧢 Wear a hat and UV-protective sunglasses.
👕 Choose lightweight, long-sleeved clothing when possible.
🌳 Seek shade, especially between 10 a.m. and 4 p.m.
🧴 Reapply sunscreen every two hours, or after swimming or sweating.

Even cloudy days can expose you to UV rays, so make sunscreen part of your daily routine.

5. Know the Signs of Heat Exhaustion and Heat Stroke

Heat-related illnesses can affect anyone, but children, older adults, people with chronic health conditions, and those exercising outdoors are at higher risk.

Watch for symptoms of heat exhaustion:

• Heavy sweating
• Dizziness
• Headache
• Nausea
• Muscle cramps
• Weakness or fatigue
• Cool, clammy skin

Heat stroke is a medical emergency.

Call 911 if someone experiences:

• Confusion
• Loss of consciousness
• High body temperature
• Hot, red skin
• Seizures
• Trouble speaking

Heat stroke can develop quickly and requires immediate medical attention.

6. Choose Cooler Ways to Stay Active

You don’t have to brave triple-digit temperatures to stay moving.

In fact, one of the best things you can do is adapt your activity to the weather.

Try these heat-smart options:

🏬 Walk indoors at a mall or community center
🏊 Swim or participate in water activities
🌅 Exercise early in the morning or after sunset
🌳 Visit shaded playgrounds and parks
🏋️ Take a fitness class indoors
🚲 Ride a stationary bike at home
🧘 Try yoga or stretching indoors

If you are exercising outside:

• Bring water.
• Wear light-colored, breathable clothing.
• Take breaks in the shade.
• Slow down when temperatures are high.
• Don’t ignore signs that your body needs rest.

7. Focus on Progress, Not Perfection

Healthy summers aren’t built on one big decision.

They’re built on small choices:

• Taking a walk after dinner.
• Filling your water bottle before leaving home.
• Packing fruit for a snack.
• Choosing shade at the playground.
• Wearing sunscreen before heading outside.

Those choices add up.

Research continues to show that even modest increases in movement can improve health and longevity. The people who benefit the most are often those who start with small, realistic changes.

This summer, focus on progress.

Take the walk. Drink the water. Find joy in moving your body.

And remember, every step forward is worth celebrating.

Learn More

Explore these trusted resources for more summer wellness tips:

• CDC: Water and Healthier Drinks
• CDC: Protect Yourself From Extreme Heat
• CDC: Heat-Related Illnesses
• Mayo Clinic: Benefits of Walking
• NIH: Hydrating for Health

Step into summer with Healthier Texas and discover how small habits can help you stay healthy, active, and connected all season long.

Need More Support Reaching Your Health Goals?

Sometimes the hardest part of building healthy habits is knowing where to start—or having someone to help you stay on track.

If you’re looking for personalized guidance, Healthier Texas Nutrition Navigation connects you with a Registered Dietitian who can help you create a plan that fits your lifestyle and goals. Whether you’re interested in improving your nutrition, managing a chronic condition, working toward a healthy weight, or simply building sustainable habits, our team is here to support you.

Nutrition Navigation offers virtual appointments for Texans across the state, making it easier to access expert guidance from wherever you are.

Learn more about Nutrition Navigation and schedule a free consultation at healthiertexas.org/starttoday.