You’re up, you’ve exercised, and you’ve taken care of your skin with key CHARLíS products following the Summer Skin Morning Routine. You are good to go for the day…well, at least for a little while.

Have you ever noticed how your energy level (and the state of your skin) can wane throughout the day, especially in the summer when daylight hours seem to go on forever, sometimes zapping your energy even more?

Super-hot and humid (or hot and arid) weather, sun overexposure, burning the candle at both ends…all this can make skin extra sensitive to contaminants on the outside and internal stressors too. Whether you are at the beach all day or in the office, kicking those bad habits to the curb and putting into place skin healthy ones can be a real game changer in summer!

#1 Not getting enough sleep

This first bad habit may sound like a no-brainer. Of course you need to get your shut eye to prevent those tell-tale bags under your eyes and sallow, pale skin tone that screams you need a nap. During sleep is when your skin organ is able to rejuvenate, get rid of dead skin cells, rebuild collagen, and perform dozens of other “healthy skin maintenance” functions. This rejuvenation simply cannot be done during the day when your skin (and your immune system) is busy fighting off threats like air pollution and too much UV exposure. If you want a refresher on just how important sleep is to the state of your skin, be sure to check out this article!

On the other hand….

Ah, those summer nights! Especially in areas of the country and the world where it might not get dark until way past 8 pm, there is no denying that it is just plain hard to get to bed at a reasonable hour during the summer. This is especially true when late night movies, evening backyard togethers, beach bonfires beckon.

So, what can you do?

How to Turn It Around:

Of course, the best remedy for lack of sleep is to actually get some sleep! My advice is to do the best that you can to get to bed and be snoozing by 10 pm. If you know that you are going to stay out late one night, however, just make sure to make up for it. Get in a nap or make arrangements to sleep in the next morning. Then give yourself a “down day” the next day to recoup and get back to a normal routine, including going to bed early!

In addition, pay attention to these “triggers” that can keep you up and wired at night:

• Consuming too much caffeine too late in the day (experts advice stopping caffeine at least 10 hours before you go to bed)
• Consuming too much sugar or alcohol, especially later in the day
• Having hormonal imbalance
• Suffering from emotional stress, PTSD, or anxiety
• Exposing your eyes (and your body) to “blue light” coming from computer screens, phone screens, and the TV late at night
• Having certain conditions like allergies, chronic pain, or obesity (1)
• Taking certain medications

Notice which of the above may apply to you. Do your best during this most active and outdoorsy of all seasons to curtail the bad habits that you can control listed above as you work towards balancing out your overall health. Some situations that may make sleep difficult you may not be able to avoid right now, however, such as having certain conditions or taking specific medications. In these cases, take extra care with the aspects of your sleep hygiene that you do have control over and consider supplementation with proven natural substances to help with sleep such as melatonin or Valerian root.

#2 Not drinking enough water

Are you drinking enough water? This may seem like a minor thing but believe me– for the health of your skin and your whole body– it is not, especially in the “dog days of summer.” Whether you are sedentary and indoors or active and outside all day, during this time of year everybody (without exception) can benefit from being more hydration aware.

While you may be familiar with the signs of short-term dehydration, such as dry mouth, muscle cramps, heart palpitations, brain fog, and other symptoms, you may not be aware that long term low-level dehydration (usually caused by simply forgetting to drink enough water throughout the day or consuming other liquids as well as foods that may be dehydrating) can come with its own negative consequences, including a higher risk of heart and kidney disease, dental issues, brain-related conditions, cognitive decline, and even cancer.

In addition, did you know that both the short-term and the long-term consequences mentioned above can occur with just a 2% drop in hydration levels? (2)

How to Turn It Around:

On the other hand, getting in just the right amount of water for you can regulate body temperature, improve systems of detoxification like the liver and kidneys, and so much more. A 2004 Journal of Clinical Oncology study found that those who drank the most water had a significantly lower risk of both bladder and colon cancer. (3) There is also evidence to suggest that those who drink the most water tend to have better dietary habits. And of course, getting enough fresh, filtered water can significantly help the skin look its best. After all, we are made up of between 65-80% water and it is the lack of hydration in the skin that causes wrinkles in the first place!

So how much water is enough in the summer? You may have heard the common calculation to determine this amount in general: simply take your weight in pounds, change the “pounds” to “ounces”, divide that number in half and that is how much water you should be consuming for your weight every single day. Pretty easy, right? It is! And there are a lot of ways you can remind yourself to take regular sips, including specific apps for both the phone and the computer.

General rules when it comes to water consumption can only go so far, however. We are all unique, and that goes for ideal water intake as well. Just the right amount of water for your good health is going to change depending on your age, gender, dietary and exercise habits, and even where you live.

This just makes sense. A person, for example, living in the arid desert of Arizona or the humid tropics of Florida is going to have a very different “recommended daily allowance” of fresh, filtered water than someone living in Alaska. Likewise, a person who consumes a lot of dehydrating foods and drinks, like caffeinated beverages for example, is going to have a higher requirement as well. Finally, older individuals have a greater propensity for dehydration (and faster consequences for dehydration long-term), so be sure to take extra precautions and increase intake especially if you are 65 or older. (4)

And, of course, weather is a huge factor as well. In some parts of the country, just being outside in the height of summer can make a person sweat, so pay attention and increase both your water and electrolyte levels on the hottest days. Stay away from “thirst-quenching” drinks like Gatorade, which are often chock full of artificial additives and always (always) choose fresh, filtered water, never tap!

#3 Not Protecting Your Skin from the Sun Naturally

Are your weekends filled with lazy afternoons by the pool? Are you counting the days until that vacation where you can soak up the rays at the beach? If so, take precautions. No worries, you can still have “fun in the sun” this summer. Just do it in a way that helps your skin and does not hurt it by following these guidelines:

-Don’t overexpose to the sun. It is true that our bodies were designed to naturally absorb the rays of the sun to catalyze vitamin D. Too much of a good thing can be, well, not good at all. Experts agree that roughly 20 minutes of direct sunlight exposure (on as much bare skin as possible at the height of the day, usually between 10 am and 2 pm) is sufficient for D synthesization. Any amount after that, depending on your skin tone and sensitivity, can cause oxidative stress and premature skin aging. So, while a little bit of sun every day is super healthy, the correlation between sun over-exposure and skin disorders, including skin cancer is very clear. According to a 2013 comprehensive investigation done in France by the L’Oreal Corporation, sun overexposure is the #1 cause of premature aging for Caucasian women, period. (5)

The bottom line is that if you plan on spending the whole day in the sun, make sure you have a “plan B” for how to protect yourself, especially during the most sun-intense parts of the day. Sun hats, long, loose overshirts and shifts, and sun umbrellas are all safe options for hands-on protection.

And, of course, there is sunscreen, which I will talk about next.

Sunscreen can be effective, but If you decide to use sunscreen, absolutely reach only for all-natural, organic brands that do not have any toxic chemicals in them. For more information about the very real and very serious cancer-causing consequences of commercial sunscreen, be sure to check out this article.

On the other hand, there are many high quality natural sunscreens that can work just as well as the commercial ones with zero harmful effects. Most contain zinc oxide for natural UV protection as well as its many other benefits, including lowering inflammation in the skin and regulating sebum production.

Some high-end, quality, all natural sunscreens are also also slightly tinted, which adds extra reflective protection against the harmful rays of the sun. This is the case with CHARLíS Neutral Tinted Face Moisturizer, a popular formula that is part of the CHARLíS Skin Collection. This formula is great for the summer when you would like light UV protection and it is ideal for use under makeup since it is light and non-greasy. What’s more, the CHARLíS Neutral Tinted Face Toner contains allantoin, a soothing phytonutrient extracted from comfrey. Allantoin can be an amazing balm for dry, scaly, or itchy skin as well.

Have Fun This Summer and Protect Your Skin Along the Way

As the summer months kick into high gear, so does your life– with activity from morning until late in the evening for many. But summertime is also the perfect season to “keep things light,” and that means low-stress for you and gentle, easy, nurturing daily habits for your skin.

Taking care of your skin during summer is easy. Just remember the basics – get your beauty rest, hydrate your body internally, and protect your skin from too much sun naturally. Doing these three things will find you living vibrantly and looking amazing all summer long!

References:

1. Association between sleep disorders, obesity, and exercise: a review
2. Dehydration: Physiology, Assessment, and Performance Effects
3. Water Intake and Cancer Prevention
4. Dehydration in the Elderly: A Short Review
5. Effect of the sun on visible clinical signs of aging in Caucasian skin