Equip Your Immune System for the Summer Season

Summer brings sunshine, travel, and outdoor fun—but it can also expose your body to stress, dehydration, and unexpected immune challenges. Whether it's crowded events, sudden weather changes, or lingering seasonal fatigue, supporting your immune system is just as important in the warmer months as it is during flu season. A strong foundation of nutrients, hydration, and healthy habits can help keep your defenses sharp and your energy high all summer long.

You may have heard many times to drink lots of water growing up. Water is a vital part of our bodies and we need to make sure we are drinking enough on a daily basis. According to Healthline, “Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.” In the summer months, high temperatures and increased physical activity can lead to fluid loss more quickly than expected. When your body is under stress from heat, travel, or outdoor exertion, it’s important to make sure to stay hydrated. According to Mayo Clinic, “The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids a day for men

• About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food.”

Summer vacation is a time for relaxation, travel, and indulgence—but it can also lead to irregular eating habits and poor dietary choices. Whether it's grabbing fast food on a road trip or skipping meals during busy days at the beach, it's easy to neglect balanced nutrition.

Summer offers an abundance of juicy, refreshing fruits that not only curb sugar cravings but also deliver key nutrients and help keep you hydrated. Choose from a variety of seasonal fruits like watermelon, berries, and citrus fruits, which are rich in antioxidants and fiber. Watermelon, a popular summer fruit, is enjoyed by many during the hot summer weather. According to Health, “Not only is watermelon low-calorie, but it's also a good source of lycopene. Research has found that this pigment may help guard against certain types of cancer. Watermelon will also prevent bloating and keep you hydrated on hot days, thanks to its high water content.” Since watermelon requires minimal preparation, making it a perfect on-the-go snack or refreshing poolside treat. Blueberries are also great summer snacks. These little bursts of flavor are perfectly suited for hot weather. Health states that a cup of blueberries contains only 84.4 calories and consists of things like fiber, vitamins K and C.

Additionally, for a satisfying summer snack packed with nutrients, look no further than colorful and crunchy vegetables. Try vegetables such as:

• carrot sticks

• cucumber slices

• bell pepper strips

They are packed with vitamins and minerals. These veggie-based snacks are not only nutritious but also provide a satisfying crunch that can curb cravings between meals.

Longer daylight hours, late-night plans, and a break from regular routines can all disrupt healthy sleep patterns during the summer months. It may be tempting to sacrifice rest for fun. But the key here is that quality sleep plays a critical role in immune function, mood regulation, and recovery.

The National Sleep Foundation states, “Adults: Between the ages of 18 and 64, adults should aim for seven to nine hours of nightly sleep. If you’re older than 65, you may need a little less: seven to eight hours is recommended.” They also state that, “If getting enough sleep seems like an uphill battle, there are a few tips you can try. To start, head to bed at the same time every night, to allow your body to settle into a regular sleep-wake schedule. Just the way kids benefit from a set schedule, adults who stick to a regular pre-sleep routine that includes reading, meditation, journaling, and a warm bath may find it easier to wind down in the evening.”

By making sleep a non-negotiable part of your summer wellness routine, you give your body the time it needs to repair, recharge, and stay resilient. It may be tempting to stay up during your vacation, but consistently cutting back on sleep can affect your overall well-being negatively.

Looking for ideas on how to exercise this season? The American Heart Association states, “Try walking, swimming, biking, skating, jumping rope, building a backyard obstacle course or organizing a neighborhood soccer game. Even gardening, pushing a stroller or walking the dog counts.”

Additionally, they state “Take frequent breaks in the shade, and drink water before you’re thirsty. Allow yourself time to adapt to the heat. Some experts say that this can take about 4-14 days. Keep in mind that you may not be able to work out as long or as hard as usual when it’s very hot.”

Stay cool and safe while getting in your steps and workouts this summer. Pushing yourself in the heat could cause issues, so stay mindful when outside.

IMMUNE+++ contains a unique triple shield formula featuring our exclusive Life-C Blend of vitamin C. Enhanced with the Opti-Shield Blend of reishi and maitake mushrooms, IMMUNE+++ is designed to defend against viruses and bacteria. Our formula also includes an herb and botanical blend rich in antioxidants from berries and pomegranate, proven to enhance the production of white blood cells and T cells—key components in your body's defense against pathogens.

Summer may be filled with fun and freedom, but your health shouldn’t take a vacation. By staying hydrated, making mindful food choices, prioritizing quality sleep, and keeping your body active, you can help your immune system stay strong all season long. Pairing these habits with targeted support from supplements like IMMUNE+++ can further reinforce your natural defenses when it matters most. With the right training in place, you’ll be ready to enjoy everything summer has to offer—feeling energized, protected, and well-prepared.