Hydrate Like It's Your Job

Let's start with the most obvious (but most important) tip: drink water. Lots of it. Dry air sucks moisture out of your body faster than you think, and your throat and nasal passages are among the first to feel it.

If your throat is constantly dry or if you wake up with a parched mouth, you're probably not drinking enough water or losing more than you're taking in.

Don't wait until you're thirsty - sip water throughout the day, especially if you're outside or exercising. Adding lemon or cucumber slices can make it more refreshing and fun.

Saline Spray is Your Summer MVP

Your nose is a filter, humidifier, and first line of defense against allergens and pathogens. But in dry air, it struggles to do its job. That's where saline nasal spray comes in. A few gentle spritzes a day can help keep your nasal passages moist, reduce irritation, and even fend off summer colds or sinus infections.

Look for preservative-free sprays to avoid unnecessary chemicals. And if you're feeling fancy, a neti pot can be a great addition to your sinus-care routine (just make sure you use distilled or sterilized water)!

Use a Humidifier—Yes, Even in the Summer

It may feel counterintuitive to add moisture to the air when it's hot out, but humidifiers aren't just for winter. If you're running your AC constantly (like most people do), it's probably drying out your indoor air even more.

Running a cool-mist humidifier at night in your bedroom can work wonders for your nasal passages and throat. You'll breathe easier, sleep better, and stop waking up feeling like you swallowed sand.

Protect Your Eyes

Dry air doesn't just mess with your sinuses; it can also wreak havoc on your eyes. If you're constantly blinking, rubbing, or dealing with that telltale gritty feeling, you're probably experiencing dry eye symptoms.

Keep some preservative-free artificial tears on hand and use them regularly, especially if you wear contacts. And if you're out in the sun or wind, wear UV-blocking sunglasses to protect your eyes from both the rays and the breeze.

Avoid Irritants That Make It Worse

The dry air is already doing enough damage. Don't let other irritants pile on. If possible, limit exposure to smoke, dust, and pollen, which can easily sneak into your respiratory system and stir up trouble when your nasal passages are already vulnerable. Keep windows closed on high pollen days, and change your HVAC filters regularly.

Also, be mindful of strong cleaning products, candles, and air fresheners that can irritate your throat and sinuses, especially in drier climates.

Soothe That Scratchy Throat

Even if you're hydrating and humidifying like a champ, summer sore throats can sneak in. When they do, be ready with lozenges, warm herbal tea (yes, even in summer!), or a saltwater gargle to soothe irritation.

Don't ignore the power of honey. It coats the throat and can help calm that dry, tickly cough that always seems to show up when the air gets thin.

Don't Ignore the Signs of Sinus Trouble

Sometimes, dry summer air isn't just uncomfortable; it can trigger chronic sinus issues. If you're experiencing frequent headaches, congestion, facial pressure, or post-nasal drip, it might be time to consult with an ENT specialist.

There are plenty of treatment options, from simple rinses to more advanced care like balloon sinuplasty, and the sooner you address the problem, the better your summer (and the rest of the year) will feel.

Breathe Easy This Summer

Dry summer air doesn't have to mean suffering through sinus issues and throat irritation. With a few smart habits (like staying hydrated, using saline spray, and running a humidifier), you can give your nose, throat, and eyes the TLC they need to thrive in any climate.

Whether you're hiking the trails, lounging by the pool, or just binge-watching your favorite show in the AC, these ENT-friendly tips will help you breathe easy, feel good, and enjoy every sunny second of summer.