The Bad Things About Summer: Unhealthy Habits & Travel Pitfalls to Avoid

Summer is the season of sunshine, vacations, and outdoor fun, but it’s not all beach days and barbecues. While we enjoy longer days and warm weather, summer also brings hidden health risks and travel challenges that can take a toll on our well-being.

From unhealthy habits to common pitfalls at summer destinations, let’s dive into the bad things about life in summer that you need to watch out for—and how to avoid them.

1. Late Nights and Sleep Deprivation

Long summer days trick our brains into staying up late ^[1], as this suppresses the release of melatonin, a hormone that regulates sleep cycles, disrupting sleep patterns​, and making it harder to fall asleep early.

While late-night bonfires, hot drinks, and outdoor parties are tempting, not getting enough rest can lead to weight gain, mood swings, and fatigue.

Whether you’re staying out late exploring the vibrant nightlife of Rome or losing track of time at a beach resort in the Maldives, maintaining a sleep schedule is key to staying healthy on vacation​.

Fix It: Stick to a consistent bedtime, even when traveling. If jet lag is an issue, gradually adjust your sleep schedule before beginning your trip.

2. Sugary Drinks and Overindulgence

Summer means cocktails, sodas, and sugary iced drinks ^[2]—especially at tropical destinations. But overindulging in these can lead to weight gain, insulin resistance, and even an increased risk of heart disease​.

Whether you're sipping a fruity cocktail at a luxury resort in Indonesia during the summer months or reaching for a cold soda while sightseeing in San Diego, it’s important to be mindful of your beverage choices​.

Fix It: Opt for flavored seltzers, infused water, or fresh coconut water to stay hydrated without unnecessary sugar.

3. Sunburn and Skin Damage

One of the biggest bad things about summer is sun overexposure. Whether you’re hiking in the Grand Canyon, lounging on a beach in the Maldives, or sightseeing in Edinburgh, forgetting sunscreen can lead to painful burns and long-term skin damage​.

Worse, according to a study ^[3] using tanning beds increases the risk of melanoma.

Dr. Leah Jacob, an assistant professor in the Department of Dermatology at Tulane University School of Medicine, advises that since sunburn causes inflammation of the skin, taking anti-inflammatory medications like ibuprofen can help reduce this inflammation and alleviate discomfort.

Fix It: Apply broad-spectrum sunscreen, wear a hat, and seek shade when needed. Avoid tanning beds altogether.

4. Eye Damage and UV Rays

While most people remember sunscreen, many forget sunglasses. Traveling to bright destinations like Iceland during the Midnight Sun or Canada’s picturesque national parks means constant sun exposure. Prolonged UV exposure can lead to cataracts and eye damage​.

Fix It: Invest in high-quality sunglasses with UVA/UVB protection and wear them anytime you’re outdoors.

5. Poor Air Conditioning Maintenance 

Escaping the heat with air conditioning feels great, but poorly maintained air conditioning can harbor mold and bacteria, causing respiratory problems. Whether you're checking into a hotel in Zermatt, Switzerland, or an Airbnb house in Nova Scotia, a dirty AC system can cause sinus problems, headaches, and fatigue​.

Fix It: Check filters before using hotel AC units. If traveling, bring a small air purifier for your room. 

6. Skipping Exercise

When it’s too hot, working out feels like a sweaty chore. In summer destinations with high temperatures, like Arizona or Bali, many travelers skip exercise entirely​. However, avoiding movement can lead to muscle loss and weight gain​.

Fix It: Find cool ways to stay active without overheating—think swimming, paddleboarding, or early morning hikes.

7. Forgetting Skincare & Hygiene

Between sweating, sunscreen buildup, and air pollution, your skin takes a beating in summer. Neglecting to remove makeup or skipping flossing can lead to breakouts, gum disease, and overall poor hygiene​.

Fix It: Pack travel-size skincare essentials and a water flosser to maintain hygiene on the go.

8. Unhealthy Barbecue Habits

Summer barbecues are enjoyable but can pose health risks. Overcooked or charred meats may form harmful carcinogenic compounds. Heavy consumption of grilled foods, especially in BBQ hotspots like Texas, can also contribute to weight gain and digestion issues.

Fix It: Opt for lean meats, use antioxidant-rich marinades like lemon or garlic, and avoid burning food by grilling at moderate heat.

9. Drinking From Unsafe Water Sources

When you’re traveling and thirsty, it’s tempting to take a quick sip from a hose, spring, or tap water in unfamiliar areas, especially where water treatment standards are uncertain, which may pose risks. This can expose you to bacteria, chemicals, and even lead contamination​.

Fix It: Always carry a filtered water bottle or opt for sealed bottled water when in doubt.

10. Flip-flops & Foot Pain

Wearing flip-flops constantly may seem like the ultimate summer move, but it’s actually terrible for your feet. Lack of support leads to foot pain, ankle sprains, and even posture issues. This is especially risky when walking long distances in cities like Rome or navigating the rocky beaches of Iceland​.

Fix It: Wear supportive sandals or sneakers for sightseeing and keep flip-flops for short beach walks only​.

Conclusion: Enjoy Summer Without the Pitfalls

Summer is an amazing time to explore, but it’s also filled with hidden health risks. From staying out too late and overindulging in sugar to skipping sunscreen and wearing bad footwear in the summer heat, there are plenty of ways summer can take a toll on your body. The key is balance—enjoy the season, but don’t let these bad things about summer ruin your fun.

Wherever you travel, stay mindful of these habits, make smart choices, and have a safe and healthy summer!

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