Warm water, gentle waves, lush sand, and beautiful sunsets – nothing quite compares to a beach vacation. Whether participating in beach & water sports, enjoying the healing effects of sea water or relaxing under the sun, time at the beach can offer strong health benefits.

Dr. Stephen Leatherman, coastal expert with Florida International University’s Laboratory for Coastal Research, has recently published his 18th Annual Top 10 American Beaches ranking. Click Read More to view the ranking and our tips for turning a beach visit into a healthy excursion.

1. Caladesi Island State Park, Dunedin/Clearwater, FL
2. Hanalei Beach, Kauai, HI
3. Siesta Beach, Sarasota, FL
4. Coopers Beach, Southampton, NY
5. Coronado Beach, San Diego, CA
6. Main Beach, East Hampton, NY
7. Hamoa Beach, Maui, HI
8. Cape Hatteras, Outer Banks, NC
9. Cape Florida State Park, Key Biscayne, FL
10. Beachwalker Park, Kiawah Island, SC

Fifty criteria were used to evaluate the beaches, including water and sand quality, facilities and environmental management. The top spot went to Caladesi Island State Park. According to Dr. Leatherman, “Caladesi’s real attraction is its powder white sand, warm, crystal clear water and beautiful nature, all making it the number one beach to enjoy and decompress”.

Planning beach trip or vacation? Below is how you can turn your next beach adventure into body and spirit retreat.

Walking on the beach is a form of exercise that is relaxing as well as burn calories. You will burn on average 20-50% more calories by walking in sand than you would by walking on a hard surface.

Health tips: if the sand is too hot, wear your walking shoes or sandals.

The seawater is rich with salt and minerals. The healing effects of salt water have been long established and are profound. Salt water is an astringent and helps wound healing. It also helps the body to get rid of toxins and byproducts. Positive psychological effects of sea water have also been documented, such as increased energy level, release of tension and stress, and even possible improvement in the quality of sleep.

Sea air is rich in negative particles that are said to help improve well-being and physical and mental capacity, as well as help relax and let go.

There are many benefits of natural sunlight, and the healing effects of the sun are used to manage certain diseases and disorders such as psoriasis, eczema, jetleg, vitamin D deficiency, and seasonal effective disorder (a mood disorder).

Health tips: It is important to remember that direct sun exposure may cause progressive damage to human skin. Always use sunscreen. Wear sunglasses to protect your eyes. People who are sensitive to sunrays should wear protective clothing, a hat, and stay in the shade (see SPF and your skin article)

One of the first things we do when get to the beach is take our shoes off. According to some studies, there are major health benefits of going barefoot. One of the studies wrote that running barefoot might decrease the likelihood of ankle strains and chronic injuries. Another finding suggests that going barefoot may help prevent vein problems, such as varicose veins, because the motion received from unrestricted feet helps the leg muscles pump blood back to the heart and maintain normal circulation. Going barefoot has also been shown to put your mind at ease and relax.

Spending time at the beach is often associated with a variety of physical activities, in and out of the water, which are very healthy. Beach volleyball, badminton, swimming, bodysurfing, and playing Frisbee – they will keep you entertained and active.

Health tips: Drink plenty of water to prevent dehydration. Watch for signs of heat stroke (hot, red and dry skin; rapid, weak pulse; rapid, shallow breathing; change in consciousness). Learn to swim. Swim in the areas supervised by a lifeguard. Read and obey all rules and posted signs. Do not drink alcohol. Steer clear of sharks.