9 Tips for a Safe, Fun, and Healthy 4th of July

yThe Fourth of July is a unique and special time of year for every American. It is a time to celebrate our nation, enjoy time with family and friends, and have an awesome summer party. With everything that’s gone down in the first six months of 2020, though, this year’s 4th of July holiday is perhaps more important than ever. It is an awesome opportunity to remind ourselves of the resilience and strength that is the American heritage. In this article, we present nine tips for a safe, fun, and healthy 4th of July this year.

  1. Get Others Active
  2. Increase Your Water Intake
  3. Control Your Food Intake
  4. Opt for Healthy Dessert Options
  5. Offer Lower Calorie Drink Options
  6. Slop on Some Sun Protection
  7. Be Safe Around Fireworks
  8. Prepare Your Food Hygienically
  9. Clean Your BBQ

1. Get Others Active with Healthy 4th of July Fun

We’ve surely all spent far too long cooped up in our homes in recent months. Take this Fourth of July opportunity to organize an outdoor sports event. For example, why not get teams together for an epic game of basketball, football, or volleyball? Or instead you could get the extended family together for an invigorating hike in the local National Park. If you can incorporate a few historical markers, all the better!

A boy kicks a football during a game with his family as part of the 9 tips for a safe, fun and healthier 4th of July celebration.
Take This Fourth Of July Opportunity To Organize An Outdoor Sports Event With Your Family (Image Source: Shutterstock)

Getting the crew moving outdoors will make everyone feel more energetic, invigorated, and alive.

2. Increase Your Water Intake

Temperatures are bound to skyrocket in the month of July. Keep your body well hydrated by maintaining a healthy intake of water this 4th of July. Specifically, you should consume about two liters (half a gallon) of water per day. If you are going to be drinking alcoholic beverages, it is even more important, as alcohol has a dehydrating effect in the body.

Glasses of water on a wooden table. Selective focus.
Consume About Two Liters (Half A Gallon) Of Water Per Day (Image Source: Shutterstock)

As well as drinking lots of water, you should increase your fresh fruit intake. Fruits are packed with health, giving vitamins and minerals as well as a high amount of water. And let’s face it—few things are as refreshing as a cool slice of watermelon on a hot summer day.

3. Control Your Food Intake

Sure, it feels good to overindulge in your favorite treats. And maybe Independence Day seems like a good excuse to do just that. But you know you’ll pay for it later. In the heat of summer, you’ll pay for it even more than usual. So serve up plenty of salads, lean meats, and vegetables, along with the afore-mentioned fruits and water. Limit your portion sizes, and also offer activities like playing a game that gets people away from the food table. As you think about your food choices, you might even try keeping a food journal or other healthy nutrition hacks.

Grilled salmon garnished with green asparagus and tomatoes.
Limit Your Portion Sizes, Serve Up plenty Of Salads, Lean Meats, Fruits And Water (Image Source: Shutterstock)

4. Opt for Healthy Dessert Options for the 4th of July

This 4th of July, why not present your guests with a healthy array of summer fruits, rather than a sugar-filled dessert? You can still offer some sugar-free whipped cream, shaved dark chocolate, and even chocolate-dipped strawberries. It’s all about keeping the rich foods in moderation.

Here are a couple of awesome healthy dessert recipes:

Strawberry Sorbet

Tasty ice cream with strawberries made of fresh fruits.
Strawberry Sorbet (Image Source: Shutterstock)


  • 300g fresh strawberries
  • 1/4 tsp. vanilla essence 
  • 50g low-calorie sugar 
  • 50ml juice of lemon 
  • 50g low-fat milk powder


Mix all ingredients, and then put into a blender to make a puree. Pour into a bowl and freeze for several hours until firm. Once frozen, remove from the freezer, blend again, and freeze again. Do this three or four times until smooth, and then serve.

Cold Creamy Cheesecake

Slice of new york style cheesecake with a cup of tea.
Cold Creamy Cheesecake (Image Source: Shutterstock)


  • 70 g low-calorie unsalted butter, melted 
  • 50 g low-calorie sugar 
  • 2 egg whites 
  • 1 tsp. baking powder 
  • 150 g sago flour 
  • Margarine, to grease cake pan

Cream cheese:

  • 200 g fat-free cream cheese 
  • 50 g low-calorie sugar 
  • 1 tsp. lemon water 
  • 2 tsp. lemon rind, grated 
  • 1 tsp. vanilla extract


Cake: Mix egg whites with baking powder and low-calorie sugar; beat until creamy. Add the sugar and flour little by little, then stir in the melted butter, and beat lightly. Set aside.

Smear the cake pan with margarine; pour in the cake batter. Bake in the oven at 150 C for forty-five minutes or until the cake is fully baked. Remove from the oven and let cool.

Cream cheese: Mix together all the ingredients. Put it into a pastry bag or a plastic bag with the tip cut off, and then place it into the refrigerator to harden.

Garnish the cake by piping the cream cheese on top, then serve.

5. Offer Healthy 4th of July Drink Options

Many people do not realize how rapidly your daily caloric content can skyrocket as a result of alcohol intake. But it’s not just alcoholic beverages that are calorie-dense. Even supposedly healthy drinks like orange juice can be packed with sugar and calories. However, there are plenty of low-calorie healthy beverage options. Here are a couple of great recipes to try for healthy 4th of July drinks:

Sparkling Raspberry Limeade Mocktail

Raspberry cocktail with lime, mint and ice, cold, iced refreshing drink or beverage.
Sparkling Raspberry Limeade Mocktail (Image Source: Shutterstock)


  • 1 can Sparkling Raspberry Lemonade
  • ½ cup frozen unsweetened raspberries
  • ½ cup crushed ice
  • Juice from one medium lime
  • ⅛ teaspoon vanilla stevia drops


Pour all ingredients into a blender and bend for thirty seconds. Pour into two glasses, and then enjoy.

Gin & Tonic

Gin & tonic drink with lemon and ice on a old wooden table.
Gin & Tonic (Image Source: Shutterstock)


  • 2 oz gin  
  • 5 oz tonic water 
  • 1 lime wedge  Ice cubes


Pour the gin and the tonic water into a highball glass with plenty of ice cubes. Stir well, and then garnish with a wedge of lime.

6. Slop on Some Sun Protection

Don’t forget to keep your skin healthy this 4th of July by wearing proper sun protection. With the sun sure to be blazing down on the Fourth of July, you need to make sure that you and your guests are sun smart. It is especially important to keep your skin protected between the hours of 10 am and 3 pm. That is when ultraviolet rays are at their strongest. But the hours surrounding those times are also potentially deadly. In addition to wearing sunscreen, you should also wear a hat and sunglasses.

Golf sport man with sunblock lotion spray for spf protection.
Keep Your Skin Protected Between The Hours Of 10 AM And 3 PM (Image Source: Shutterstock)

7. Be Safe Around Fireworks

The last thing you want is for your Fourth of July celebrations to be marred by a nasty fireworks incident. So, rather than lighting them yourself, it’s a much better idea to get yourself and your loved ones to a place to enjoy a public display. It will be far more impressive and far safer.

Fireworks Safety Tips – Town of Smyrna

8. Prepare Your Food Hygienically

Food poisoning is no joke—especially if it comes as a result of your cooking. You don’t want that to happen on your watch, to be sure. This 4th of July, keep your guests healthy by making sure you are cooking your food at the recommended temperature. This will certainly kill any harmful bacteria that the food may contain. On the other hand, cold foods should be transported around in a cooler packed with ice.

How To Prevent Food Poisoning From Bacteria – ToHealth

9. Prep for a Healthy 4th of July Cookout by Cleaning Your BBQ

If your barbeque has been sitting dormant since last summer, or even Memorial Day a couple of months back, you need to give it a good clean. Be especially careful to clean the grill. Doing so will get rid of any nasty bugs that may be lurking around. If you haven’t got one, invest in a decent grill brush to deep clean the nooks and crannies.

Male hand with gloves cleans round grill with stiff brush.
Cleaning Your BBQ Grill Will Get Rid Of Any Nasty Bugs That May Be Lurking Around (Image Source: Shutterstock)

Stay Healthy this 4th of July

By following through on these nine common-sense tips, you and your Fourth of July guests will be able to enjoy a fun, safe, and healthy Fourth of July celebration.