Summer has officially arrived in Southern Nevada, and with it, triple-digit temperatures coupled with relentless sunshine. Whether you're walking between campus buildings, squeezing in a midday workout, or enjoying time outdoors with family and friends, there are safe ways to enjoy all that the hottest months of the year has to offer.

“With a few smart habits, you can protect your health and keep moving toward your goals, no matter the temperature,” says Wellness Manager Sonja Rogers. 

Here are some wellness tips Rogers suggests to help you stay RebelWELL all summer long. 

Shield Your Skin and Eyes because Sun Safety Matters

It’s not just the midday heat that poses a risk. Ultraviolet (UV) rays from the sun can cause long-term skin damage, eye issues, and significantly increase the risk of skin cancer. Even on cloudy days, UV exposure adds up quickly.

Sun-Smart Strategies:

• Use a broad-spectrum sunscreen with SPF 30 or higher, and reapply every two hours. More often if you're sweating or swimming.
• Dress for protection by choosing lightweight, long-sleeved clothing, a wide-brimmed hat, and sunglasses with UVA/UVB protection.
• Stay in the shade between 10 a.m. and 4 p.m., when the sun’s rays are at their strongest.
• Check the daily UV Index to plan outdoor activities more safely.

Fuel Your Body with Water

Think you're drinking enough water? If you wait until you’re thirsty, you may already be dehydrated. Even mild dehydration can impact energy levels, mood, and mental focus.

Hydration Tips:

• Aim for 8–10 cups of water per day, and more if you’re active, sweating, or spending time outside.
• Carry a refillable water bottle to sip throughout the day.
• Snack on water-rich foods like watermelon, cucumbers, strawberries, and oranges.
• Cut back on alcohol and sugary drinks, which can increase dehydration.

Keeping your body well-hydrated is one of the simplest and most effective ways to stay energized and alert during hot weather.

Move More, But Move Smart

Summer is a great time to stay active, but intense heat can make even routine exercise risky if you're not careful. That doesn’t mean skipping your workout. Just rethink the when and how.

Heat-Smart Fitness Tips:

• Schedule activity for early mornings or evenings, when it’s cooler.
• Choose indoor or shaded spaces for walking, biking, or working out.
• Slow your pace, take frequent breaks, and listen to your body. Fatigue, dizziness, and nausea can be early signs of heat exhaustion.
• Try low-impact indoor options like yoga, bodyweight strength training, or stretching.

UNLV Summer Safety and Wellness Resources

Risk Management & Safety (RMS) offers in-person and online training courses, including sessions designed to help recognize the early signs and symptoms of heat stress and how to protect yourself.

RMS supports departments by developing site-specific heat plans and is equipped to conduct heat index surveys. The team also provides in-person training sessions as needed and recommends exploring the Heat Safety Tool app created by the National Institute for Occupational Safety and Health (NIOSH). This is a mobile resource that calculates the heat stress index and provides real-time recommendations to reduce your risk of exposure.

Need motivation? RebelWELL offers virtual stretching sessions every Monday and Friday, so you can stay active in a cool, comfortable space. No gym required. Check out RebelWELL's summer lineup for wellness events, weekly challenges, and more inspiration.

“Prioritizing your well-being in the summer heat is a powerful way to stay focused, energized, and resilient,” says Rogers.

Staying safe in the heat doesn’t mean hitting pause on your health goals. With smart sun care, steady hydration, and a mindful movement routine, you can feel your best all season long.