‘Make the Most of the Season While Supporting Your Long-Term Health’

For many, summer is about relishing the longer days and time spent outdoors. For others, it can also serve as an opportunity to focus on preventive care and make health a priority, an expert at ThedaCare said.

“With all the good that summer offers, it also brings some considerations and opportunities to improve your health,” said Karlee Curtis, PA-C, a family medicine physician assistant with ThedaCare Physicians-Appleton North.

Karlee Curtis, PA-C

Curtis offered tips for staying healthy and safeguarding wellness during the summer months, including highlighting the importance of quality sleep, hydration, skin safety and more.

“If you’ve noticed sleeping well feels more difficult in the summer, you’re not imagining it,” Curtis said. “That’s because summer can impact sleep quality in a number of ways.”

Longer days and daylight saving time can affect circadian rhythm, the body’s internal clock, Curtis explained. And with the sun setting later at night and rising earlier in the morning, many people may find it harder to fall and stay asleep in the summer.

“In addition, lifestyle choices can wreak havoc on our sleep schedules,” she said. “These can range from packed social and family calendars, to altered eating habits and drinking more alcohol.”

Sleep Soundly

Curtis recommended the following tips for better summer sleep:

• Try to stick to a consistent sleep-wake schedule, even on weekends.
• Keep the bedroom cool and circulate air with a ceiling fan. Choose lightweight, breathable pajamas and bedding. A cool shower before bed also can help.
• Set the stage for sleep with a darkened room.
• Create a wind-down routine that includes shutting down devices 30 to 60 minutes before bed.

Staying hydrated is an important part of staying healthy and safeguarding wellness, especially in summer, Curtis said. Heat, humidity and increased physical activity can all impact the amount of water people need to drink.

Water is the best option for staying hydrated, she said. She recommended keeping a water bottle nearby throughout the day and encouraged people to exercise caution with alcohol, as it can increase a person’s risk for dehydration.

Other hydration tips include eating lots of fruits and vegetables, Curtis said. “Produce with high water content includes cucumbers, tomatoes, melons, strawberries and lettuce, to name just a few.”

She reminded people to help ensure the children and older adults in their lives stay hydrated as well.

Safeguard Skin

Sunburn and bug bites can have serious consequences for a person’s health, Curtis said. Taking simple precautions can help people avoid sunburns that may increase their risk for developing skin cancer, as well as avoid insect-borne illnesses.

When heading out for a day in the sun, select a broad-spectrum sunscreen of at least 30 SPF and reapply frequently, Curtis said.

“Apply as often as every 40 to 80 minutes if you’re participating in water sports, sweating heavily or getting a lot of direct sun,” she said. “Sunscreen is a must regardless of whether it’s cool, warm, sunny or cloudy.”

Tick-borne illnesses are a summertime risk, Curtis said.

“To avoid getting bitten, apply an Environmental Protection Agency-approved insect repellant when spending time in areas where ticks may be present, such as in tall grass or wooded areas,” she said. “Wear long sleeves and pants and light-colored clothing so you can spot where ticks may have latched on.”

She also encouraged people to shower or bathe after spending time outdoors and to inspect their bodies for ticks.

Exercise and Nutrition are Important

“Summer offers an excellent time to get physically active,” Curtis said. “The longer days and milder weather can make it easier to get outdoors for exercise, which benefits both your physical and mental health.”

In addition, now is great time to double-down on nutrition goals, as summer offers a bounty of peak-season, nutrient-dense fruits and vegetables, she said.

“Strive for a balanced diet that includes lean proteins, whole grains and fruits and veggies,” Curtis said. “Summer is meant to be enjoyed and a little intention goes a long way. By staying mindful of healthy habits, you can make the most of the season while supporting your long-term health.”

Visit ThedaCare Primary Care to explore summer and year-round healthcare options.

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in northeast and central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including 10 hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. ThedaCare is part of Froedtert ThedaCare, Wisconsin’s most comprehensive healthcare system.

Date posted: July 14, 2026