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By Jordan Walker, Syracuse University for THE REAL COLLEGE GUIDE

Summer is here! No longer do you have to depend on your college’s dining hall grub, sleep on the thinnest mattress ever or spend your spare time studying instead of working out. Rather than perpetuating bad habits such as chasing a fast-food value meal with a fistful of corn chips you can amp up this season for a more healthful lifestyle!

Healthy Summer Fitness Tips

Make it a habit. Now that you can’t use class and exams as an excuse to skip the gym, establish a daily exercise routine to get in tip-top shape for the summer. Set a goal of a certain mileage or time and try to reach it by the end of the summer. “By working out, you burn calories,” says Dr. Lisa Young, New York University nutritionist and author of The Portion Teller: Smartsize Your Way to Permanent Weight Loss. “That way, you can get away with eating a little bit more.”

Take a dip! In case you haven’t noticed, it’s hot outside. Get some relief from the heat by going for a swim. “Swimming is aerobic, cardio, and non-injury prone,” says Young. “It is one of the greatest exercises.”

Take a fit trip. Now’s your chance to take a vacation, but lounging on the beach can be a setback to your workout routine. Young recommends taking a “fitness vacation.” Travel agencies can arrange anything from yoga in Costa Rica to surfing in Hawaii. “These trips allow you to spend time with like-minded people,” says Young. “You have built-in motivation!”

Healthy Summer Nutrition Tips

Eat three squares. Now that you aren’t on a meal plan, take advantage of the opportunity to eat three meals each day breakfast, lunch and dinner to ensure complete nutrition during your time away from school. “You’ll be less inclined to nibble, binge and snack,” says Young. “It helps keep you structured.”

Opt for low-fat. The lower the fat, the better, but that doesn’t mean you can eat as much of it as you want. “Many people end up eating twice as much of low-fat foods because they think it’s healthy,” says Young. “I’d rather someone eat one regular cookie than a bunch of low-fat ones.” So be sure not to overindulge on anything, even diet foods.

Get fresh. Summer is the season that offers a bounty of fresh, colorful foods that are good for you. Berries, for example, are not only tasty but also provide vitamin C, antioxidants and fiber. Mangoes also have some of the highest fiber levels of any fruit, and average only 95 calories per medium-sized fruit. “You aren’t going to get that in the winter,” says Young. “The more seasonal, the healthier.”

Healthy Summer Sleep Tips

Set a schedule. All-night study sessions are no longer necessary, so get into a routine to ensure maximum sleep benefits this summer. Try your hardest to go to bed and wake up around the same time every day and night. “A regular sleep schedule will make it easier for the body to naturally get ready to fall asleep at bedtime and to wake up spontaneously without an alarm,” says Dr. Ana Krieger, medical director at Weill Cornell Medical College’s Center for Sleep Medicine.

Don’t nap. Taking a little siesta isn’t the worst thing you could do, but try to avoid it if you can. Napping makes it harder to fall asleep at night, therefore jeopardizing the benefits of getting a good night’s sleep. If you must take a snooze, don’t nap for more than an hour.

Keep it cool. No one likes to go to sleep in a warm, stuffy room, so try to keep your room as cool as possible. Use a fan to keep the room well-ventilated, and have the shades pulled down for as long as possible during the day to keep the sun rays from overheating your crib. The optimum sleeping temperature is 67 degrees, according to Krieger. “Make sure it’s not too cold,” she says.

Healthy Summer Sun Protection Tips

Treat tresses less. Because the sun can damage your hair, avoid using a blow-dryer or straightening iron to keep the tress stress to a minimum. Cut down on the amount of products you use, which can often dry out locks, and shampoo less often to promote the growth of natural oils on your scalp.

Save your skin. Make SPF a habit! Put sunscreen on when you wake up each morning, and after every time you swim or shower. Buy cosmetic products, like foundation and lotion, that have SPF in them to protect yourself at all times.

Hide your eyes. According to The American Academy of Ophthalmology, eyeballs can get sunburned too! Sun damage to your eyes can lead to eventual vision complications, such as cataracts, so sport your shades.

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