Stay Well This Summer: 5 Simple Science-Backed Tips for Thriving Through the Heat
When temperatures rise, your body works harder to regulate itself — which can lead to fatigue, dehydration, poor sleep, and even mood changes.
Summer is a season of energy — sunshine, movement, travel, and longer days. It invites us outdoors, encourages connection with others, and gives us space to recharge and explore. But it also comes with unique challenges: heat, disrupted sleep, dehydration, and overstimulation can all take a toll on your well-being.
To help you feel your best through the warmer months, here are five holistic, practical tips to support your body and mind through the heat.
1. Hydrate Smarter: It’s Not Just About Water
When temperatures rise, hydration becomes essential. But most people forget that hydration isn’t just about drinking water — it’s about maintaining your electrolyte and mineral balance, too.
Why it matters: Sweat contains more than just water — it pulls out sodium, potassium, magnesium, and chloride. If you don’t replenish these, you might feel dizzy, fatigued, foggy, or suffer from headaches and cramps.
What’s recommended:
Add a pinch of Celtic or Himalayan salt and a squeeze of lemon to your water for a natural electrolyte boost.
Try an electrolyte supplement without added sugar or artificial ingredients (such as e-lyte) especially if you're on the go and need quick, effective hydration.
Consider magnesium glycinate in your evening routine to support hydration, muscle recovery, and sleep quality.
2. Support Restful Sleep – Even on Bright Summer Nights
Longer daylight hours and warm, stuffy nights can easily disrupt your natural sleep-wake cycle. This can leave you wired but tired, leading to fatigue, poor mood, and lower immunity.
Why it matters: Quality sleep is when your body repairs itself, regulates hormones, and supports brain detoxification.
What’s recommended:
Create a cool, dark sleep environment with blackout curtains and a fan.
Avoid screens 1 hour before bed and wind down with calming rituals magnesium, lavender oil, or herbal tea (such as chamomile or lemon balm).
Try to stick to a regular bedtime, even on holiday.
3. Move with Intention
We tend to get more active in summer, but extreme heat can reduce motivation and energy. The key is intentional movement that energises without depleting.
What’s Recommended:
Move in the early morning or late evening when it’s cooler.
Choose gentle, grounding activities like yoga, Pilates, mindful walks, or swimming.
Be kind to your body. The goal isn’t intensity; it’s consistency.
4. Manage Sun Exposure and Skin Health
Sunlight has powerful health benefits, but balance is key. Too much sun can accelerate aging, dehydrate the skin, and compromise immunity.
Why it matters: While UV rays help your body produce Vitamin D and boost mood, overexposure can stress your skin and immune system.
What’s recommended:
Get 10–20 minutes of unprotected sun exposure daily (early morning or late afternoon), then apply sunscreen.
Use a broad-spectrum, mineral sunscreen with zinc oxide and/or non-nano titanium dioxide; these 2 these ingredients sit on the skin’s surface and physically block both UVA and UVB rays, offering immediate and effective protection without penetrating the skin. Try Green People Scent Free SPF30 - a clean, organic and effective option, especially for sensitive skin.
Eat a skin-nourishing diet full of berries, tomatoes, leafy greens, and healthy fats. Think antioxidants, vitamins, and anti-inflammatory compounds that protect your skin from sun damage, support collagen production, and keep it hydrated and glowing from the inside out.
5. Keep Your Nervous System in Balance
Busy schedules, travel, socialising, and heat can throw your nervous system into overdrive, often without you realising. The result? Fatigue, overwhelm, anxiety, or digestive issues.
Why it matters: Your nervous system regulates digestion, temperature, hormones, energy, and stress resilience. If it's overstimulated, everything else feels harder.
What’s recommended:
Book a massage, acupuncture session, or reflexology treatment to help you stay in a rest-and-digest state, improving your energy, emotional resilience, and ability to handle daily stressors. They also create intentional space for you to reconnect with your body, notice what it needs, and build consistency in your self-care.
Get outside into nature and start your day with gentle movement or breathwork.
Reduce screen time and overstimulation.
Further Reading & Resources
Final Thoughts
Summer is a beautiful opportunity to reconnect with nature, with others, and with yourself. Use these tips to support your energy, protect your body, and tune into what you really need to thrive — not just push through.
You deserve a summer that feels joyful, calm, and well-balanced.
Let me know which tips you’ll try, or share your own.
