How to Protect Your Immune System in the Summer: Viruses, Risks, and Prevention

When we think of viruses and colds, we automatically picture the cold winter months. But the reality is different—the summer season brings its own specific challenges for the immune system, for which many people are not sufficiently prepared.

Summer Viruses—An Underestimated Risk

Among the most active viruses during the warmer months are enteroviruses, which are transmitted through airborne droplets or the fecal-oral route and cause symptoms ranging from a mild fever to gastrointestinal complaints.

Adenoviruses are particularly common among people who use public swimming pools and can cause conjunctivitis and respiratory symptoms.

Rhinoviruses are the most common causes of the common cold and acute upper respiratory tract infections. They are highly contagious and are transmitted through airborne droplets or contaminated surfaces.

Why are we more vulnerable in the summer?

The summer lifestyle involves several less obvious factors that can weaken the body’s natural defense mechanisms:

• Air conditioning and sudden temperature changes —repeatedly moving from the heat outside to the cold air indoors—put a strain on the mucous membranes of the respiratory tract, which serve as an important first line of defense against viruses.
• Dehydration – On hot days, fluid intake is often insufficient. Proper hydration is essential for the normal functioning of all the body’s systems, including the immune system.
• Sleep disturbances —hot nights and long days often lead to shorter and more restless sleep. Studies show that chronic sleep deprivation is associated with reduced immune cell activity and a higher risk of infections.
• Oxidative stress – prolonged exposure to ultraviolet radiation increases the production of free radicals in the body. Free radicals are unstable molecules that, when present in excess, can damage cellular structures—a process known as oxidative stress.
• Gatherings and travel —summer is the season of celebrations, festivals, and tourism, when contact with large numbers of people is inevitable, and with it comes the risk of virus transmission.

Key Protective Measures

Good hygiene and a healthy lifestyle remain the foundation of prevention:

1. Wash your hands regularly and thoroughly, especially before eating and after visiting public places.
2. Stay well-hydrated—drink at least 1.5 to 2 liters of water a day.
3. Get enough sleep—7–9 hours are recommended to ensure you get a good night’s sleep.
4. Eat a varied diet—fruits and vegetables are a natural source of antioxidants and trace minerals.
5. Avoid sudden temperature changes and prolonged exposure to direct sunlight.

Antioxidants and Immune Support —Are Supplements Worth It?

Summer puts more strain on the body’s antioxidant reserves than we realize. UV rays, heat, and more intense physical activity increase the production of free radicals, and the body needs more resources to maintain cellular balance.

Nature offers good solutions to this challenge. Flavonoids—plant compounds found in onions, apples, blueberries, and capers—are among the most effective natural antioxidants. Among them, quercetin is one of the most well-studied compounds—numerous studies suggest that it can support the immune response and reduce oxidative stress on cells.

When the intake of these foods is insufficient or the body is under greater stress, some people choose to supplement their diet with a targeted supplement. Alpha Life Sciences’ Quercetin Immunity Booster is an example of such a formula, which combines quercetin with additional active ingredients to support immune function.

Sources used:

Centers for Disease Control and Prevention. (2024). Non-polio enterovirus. U.S. Department of Health and Human Services. https://www.cdc.gov/non-polio-enterovirus/about/index.html

Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv – European Journal of Physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0

Chirumbolo, S., Bjørklund, G., Sboarina, A., & Vella, A. (2010). The role of quercetin, flavonols, and flavones in modulating inflammatory cell function. Inflammation & Allergy Drug Targets, 9(4), 263–285. https://doi.org/10.2174/187152810793358741