Summertime and Your Health

Summer can be a season of fun, travel, and time outdoors, but it can also bring health challenges that are easy to overlook. From mental health changes and summer stress to sun exposure, water safety, insect-borne illness, and food safety, a little preparation can help you enjoy the season more confidently.

This article highlights some of the most important ways to care for yourself and your family during the summer months.

Why summer is not always stress-free

Summer is often associated with vacations, outdoor activities, and time spent with family and friends. For many people, the season can feel uplifting after a long winter. Longer days, warmer weather, and increased opportunities to be outside may improve mood and energy levels. However, summer is not always carefree for many people. Changes in routine, social expectations, financial pressures, travel, heat, disrupted sleep, and family demands can all affect mental health.

Some people may even experience summer-pattern seasonal depression—a form of seasonal affective disorder (SAD). While winter depression is more widely recognized, spring and summer depression can also occur. Unlike wintertime SAD triggers, summer depression can be triggered by:

• Hot weather. Heat and humidity can leave you feeling tired, irritable, and low on energy.

• Sleep disruptions. Longer days, later nights, hot weather, and nighttime thunderstorms can affect sleep routines, leaving you feeling less rested.

• Changes in routines. Vacations, childcare demands, and shifting schedules can increase stress and anxiety.

• Social pressure. Expectations to stay busy, socialize, enroll children in multiple sports and camps, participate in summertime activities, or attend family reunions can contribute to stress, and fear of missing out.

• Body image concerns. Summer clothing and social situations may increase self-consciousness or discomfort.

• Seasonal allergies. Allergies and related inflammation may also affect mood and emotional well-being.

• Financial pressures. Travel, camps, childcare, and social events can increase spending and create stress. At the same time, individuals may feel lonely or isolated if they are unable to participate in activities that others appear to be enjoying.

Supporting your mental health this summer

One of the most effective ways to support mental health is to maintain structure and routine where possible. Summer schedules may be more flexible, but keeping some consistency can help create stability. Going to bed and waking up at regular times, eating balanced meals, staying hydrated, and making time for physical activity can all support emotional well-being.

Sleep deserves particular attention during the summer months. Longer daylight hours and busier schedules can make it harder to maintain healthy sleep habits. Try to keep a consistent bedtime routine, limit screen use before bed, and try to keep sleeping areas cool and comfortable during hot weather when possible. This may include changing the rooms you sleep in. Open your windows at night, keep windows and blinds closed during the day, turn off the lights, run ceiling fans in a counterclockwise direction, and avoid using the oven when possible.

Spending time outdoors can also support mental health when done safely and in moderation. Exposure to daylight and physical activity may help improve mood and reduce stress. Even short walks, gardening, or sitting outside in the shade can provide mental health benefits. Try to get early morning or later afternoon sun/evening sun to avoid getting overheated or sunburned.

Staying socially connected can also make a meaningful difference. Reaching out to supportive friends, family members, or community groups can help reduce feelings of isolation. Even brief check-ins with people you trust can strengthen emotional connection and support resilience during stressful periods.

Avoid putting pressure on yourself to have a “perfect” summer. Social media and advertising often create unrealistic expectations about constant travel, socializing, and productivity. It’s okay to decline invitations, simplify plans, or spend quiet time resting and recharging. Protecting your energy and setting healthy boundaries are important parts of self-care.

Mindfulness practices, journaling, relaxation exercises, and taking breaks from constant notifications or social media may also help manage stress and anxiety. Some people find it helpful to schedule regular downtime rather than filling every weekend or vacation day with activities.

If feelings of sadness, anxiety, hopelessness, irritability, or exhaustion persist or begin interfering with daily life, relationships, work, or sleep, it may help to speak with a mental health professional. Support is important at any time of year, including summer.

Managing stress during travel and vacations

Travel and vacations can be enjoyable, but they can also create stress. Delays, crowded spaces, financial concerns, disrupted routines, and family dynamics can all affect emotional well-being.

Planning ahead can help reduce some of this stress. Give yourself extra time when travelling, pack medications and important documents carefully, and try to build flexibility into your schedule. It can also help to set realistic expectations. Vacations do not need to be perfect to be meaningful.

Taking breaks during busy trips, getting enough sleep, staying hydrated, and allowing time for rest can help prevent emotional burnout. If you live with a mental health condition, consider how travel may affect your routine and discuss concerns with a healthcare provider if needed.

Skin cancer prevention and screening

Enjoy the sun, but protect your skin. Wear clothing that covers exposed skin, use a hat and sunglasses, seek shade when the sun is strongest, and apply a broad-spectrum sunscreen with SPF 30 or higher. Avoid tanning beds and sunlamps.

Apply sunscreen generously about 20 minutes before sun exposure. Reapply every few hours or immediately after sweating heavily or swimming. Check the Canadian Dermatology Association for products that are dermatologist recommended.

Regularly check your skin and let your doctor know about any new or changing moles. Be sure to look at less visible areas too, including the soles of your feet.

Water safety

Drowning can happen quickly and quietly, so close supervision is essential whenever children or non-swimmers are in or near water. Use a properly fitted life jacket for boating and around natural water. Never rely on flotation toys as safety devices. Swimming lessons can help, but they do not replace active supervision. Avoid swimming alone and never mix alcohol with water activities or boating.

Learning basic first aid and CPR can also help improve safety during summer activities.

Vector-borne disease safety

Mosquitoes and ticks can spread illness, such as Lyme disease, anaplasmosis, babesiosis, Powassan disease, and West Nile virus so take simple precautions when you are outdoors. Use a pest control product registered by Health Canada, wear long sleeves and long pants tucked into your socks, treat clothing and gear with permethrin, and remove standing water around your home. If you are using sunscreen and repellent together, apply sunscreen first and insect repellent second.

After hiking or spending time in wooded or grassy areas, check your body and clothing for ticks. Remove ticks carefully with tweezers and monitor the area for changes such as rash or irritation.

Food safety

Hot weather can increase the risk of foodborne illness if food is not stored or prepared properly. Keep hot foods hot, cold foods cold, refrigerate perishable food promptly, and avoid leaving food out for more than 2 hours, or 1 hour if it is very hot outside.

Use a cooler with ice packs or ice for food that needs to stay chilled. Cook meat thoroughly and use separate utensils and cutting boards for raw and cooked foods to help prevent contamination.

A healthier way to enjoy summer

Summer can offer opportunities for rest, connection, and enjoyment, but it's important to approach the season with balance and realistic expectations. Taking care of your mental health, maintaining routines, and practicing simple safety habits can help support your overall well-being throughout the season.

You do not need to have a busy or “perfect” summer to benefit from it. Making time for rest, meaningful connection, and activities that genuinely support your well-being can help you enjoy the season in a healthier and more sustainable way.

If you find yourself needing extra support during the summer months, your Employee and Family Assistance Program (EFAP) is available to you and your eligible family members. Counselling services can provide confidential support for stress, anxiety, burnout, relationship challenges, or feeling overwhelmed by seasonal demands and life changes. Support is available early and privately to help you care for your mental health throughout the season.

References

Canadian Red Cross (n.d.) Summer water safety. Accessed 27 May 2026

Chevrier N (May 2023) Take care of your mental health during summer break. Mental Health Commission of Canada. Accessed 27 May 2026

Government of Canada (10 June 2025) How to stay cool all summer. Natural Resources Canada. Accessed 27 May 2026

Government of Canada (27 August 2025) Ticks and tick-borne diseases. Public Health Agency of Canada. Accessed 27 May 2026

Government of Canada (15 August 2019) Food Safety Tips for Barbequing. Health Canada. Accessed 27 May 2026

Staff Writer (1 April 2026) Why Summer Depression Happens — and How To Cope. Cleveland Clinic. Accessed 27 May 2026

Staff Writer (March 2025) Sunscreen. Canadian Dermatology Association. Accessed 27 May 2026