Time to hit the beach! Summer is in full effect, which means beach trips, long summer nights, BBQ's, and pool parties. This also means longer time in the Sun and excess exposure to UV Rays- leading to heat exhaustion, dizziness, dehydration and possible damage to our skin. On a brighter note, there are ways to help prevent and stay ahead of these symptoms so you don't have to put a damper on your summer plans!

Here are 5 helpful steps that will cover your buns while you're having fun in the sun- guaranteeing you more energy to keep the party going.

1. Get that Vitamin D

Vitamin D is not only beneficial for your skin, it is also very beneficial for your every day happiness. Just 10-20 minutes per day is essential for your mental health and well-being and getting it from the Sun is the best way to absorb it!

In addition to it's primary benefits such as helping maintain healthy bone structure as well as boosting your immune system- research has shown that Vitamin D may play an important role in regulating mood and warding off depression. Research has also shown that Vitamin D can play a role in fighting off certain diseases and helps reduce the likelihood of getting the flu.

I typically like to wait to apply my sunscreen until I get to the beach so that why I can have 10-20 minutes to fully absorb the Vitamin D. The skin on my face likes to get sun spots so I tend to wear a hat or put on sunscreen just on the face while I allow the rest of my body to reap the benefits of the sun. If you have fairer skin- stick closer to the 10 minute mark to prevent from burning. Don't forget to apply sunscreen to the rest of you body once you've finished this process!

2. Prep yo'self before you wreck yo'self

Speaking of Vitamin D- in order to supplement for being in the sun properly it is vital to have strong levels of Magnesium in your system prior to sun exposure. If you are low in Magnesium, you won't be able to absorb any Vitamin D because Magnesium converts Vitamin D into it's active form to help calcium absorption. Absorbing too much Vitamin D without a sufficient amount of Magnesium in your body can bring on Magnesium deficiency which causes symptoms such as dizziness and headache, which I am sure many of you have experienced before due to a long day under the sun.

Another great supplement to load up on is B-12 to provide long lasting energy. When you sweat you lose most of your B vitamins so make sure to take an extra dose of a B Vitamin Complex to stay ahead of the game.

3. Lather up

If you saw this headline and immediately thought 'Sunscreen,' you are indeed correct. But if you are one of those people that just purchases the cheapest sunscreen on the shelf due to the overwhelming amount of options you must read on as you could potentially be doing more harm to your skin than good.

Generic, every-day sunscreens are one of the most toxic products we can feed to our bodies. Many are filled with carcinogenic and endocrine disruptive chemicals, which in turn are absorbed by the largest organ in our body, our skin. Not to mention a lot of sunscreens wear off before their guaranteed SPF coverage clock on the bottle. Zinc and titanium based products not only guarantee full coverage protection but also don't carry oils and chemicals that can clog your pores or damage your skin. Save yourself from the horror of harsh chemicals and choose a clean sunscreen and double check to make sure it is zinc or titanium based. Check out this list for the best and worst sunscreens to help lead you in the right direction.

4. Hydrate, Hydrate, Hydrate!

The most precious resource in this world is water, and it is what our bodies need the most. H20 is good for our skin, immune system, metabolism and most of all our overall well-being by staying hydrated- especially when it is hot outside.

Making sure you are constantly drinking water throughout the day is key to keeping your energy levels high and mighty. I highly recommend to also bring water that has electrolytes packed in it- this can also include other awesome beverages such as coconut water, Pedialyte, aloe vera water or alkaline water. You can also purchase electrolyte packed powder packets at any drug store that you can toss into your water if you are feeling a little slow or dizzy.

If you are bad at drinking water, you can also try eating snacks that hydrate. Certain fruits like watermelon, pineapple, grapes and other types of melons are great for hydrating. Veggies are also a great alternative as there are a good handful of options such as celery, cucumber and tomatoes that are packed with water, fiber and antioxidants.

5. Recovery Period

This last step is the hardest- especially if you are exhausted from a long day in the sun or you have been day drinking in the sun- causing many people to forget about this very important step.

Sun poisoning and heat exhaustion are very real and not very fun if you if you get either of these side-effects of long exposure to the sun.

Sunburnt or not- make sure you cover yourself in aloe vera. I like to keep mine in the fridge so it is nice and cold when I lather it on. Aloe Vera is an important recovery factor even if you don't have a burn. Aloe is packed phytochemicals as well Vitamin C & E, which not only help in reversing any age damage to the skin but can also help your skin lock in moisture.

Make sure you drink 8-16 oz. of water right before you go to bed. This will help your bodies natural recovery process as well as flush out any sort of sunburn or toxins you may acquired from being in the sun.

The next day you will want to boost your skin's moisture with a rich moisturizing lotion or creme (I like coconut oil based or cocoa butter based) - this will keep your skin from drying out as well as lock in your tan longer.

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