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Summer Wellness Tips: Take Care of Your Health Right

Taking care of your mental and physical health is important year-round, but summer brings its own unique set of challenges and opportunities. As the hottest season of the year, it often means more time spent outdoors, which can be wonderful, but it also requires extra attention to how you care for your body.

Hot weather can make it harder to sleep at night, particularly if you live in a “spicy-hot” climate. Your appetite might shift, and your energy levels can fluctuate. The good news? There’s a lot you can do to stay well during the heat. From mindful walks in nature to pitching a tent and roasting s’mores, summer offers plenty of ways to blend wellness with enjoyment.

In this post, we’ll share some of the best health tips to help you navigate the summer season – even as the final days of the so-called dog days of summer approach. By organizing your routine and adding in simple self-care practices, you can feel energized, safe, and refreshed not only this season, but in many summers to come.

Whether you’re working from home, staying inside, or enjoying a well-earned vacation, there are practical and powerful ways to support your well-being through the summer heat.

Summer wellness tips: take care of your health the right way.

What Are the Summer Wellness Tips?

Summer wellness tips help people integrate healthy habits into their hot-weather routines that could potentially improve their mental and physical health. Our health tips for summer 2025 are designed to help you make the most out of your summer and are packed with helpful advice, from proper skincare procedures to engaging outdoor activities. 

Today, we’ll unravel all kinds of tips that may promote your sleep during hot days, invigorate your outdoor time, jazz up your meal choices, and help you maintain good skin health. 

How to Take Care of Your Body in Summer

When it comes to making the most of your summer, staying physically active should be at the top of your list. Embrace the sunshine and energize your days with fun activities that keep you moving and feeling great. Many people continue working in the summer, but that doesn’t mean they can’t seize real opportunities to maintain a strong body and mind. Many people keep working in the summer, but that doesn’t mean they can’t indulge in real opportunities to maintain a powerful physique. 

It’s important to recognize that sports and exercise shouldn’t be seen solely as tools for weight loss. While staying active offers numerous health benefits, your dietary choices play a central role in achieving and maintaining a healthy weight. Regular physical activity enhances cardiovascular health, strengthens muscles and bones, and supports mental well-being. Together, a balanced diet and consistent movement form the foundation of long-term health – far beyond just the number on the scale.

According to the American Heart Association (1), regular physical activity can help you:

  • Manage stress and tension
  • Fall asleep faster and better
  • Improve your confidence and self-image
  • Boost your energy levels
  • Lower your blood pressure
  • Prevent bone loss

As you can see, staying active is key to your overall health – physically and mentally. And what better time to move than summer? It’s the perfect season to enjoy fresh air and sunshine. Do you need some inspiration to get moving? Here are 5 fun outdoor activities to help you step outside and feel your best.

Take a Mindful Stroll in Nature

Having difficulty focusing? A short walk outdoors might be just what you need. Head outside and breathe in fresh air. Walking is a great low-impact activity that helps you relax and reflect. 

A 2020 study published in Environment and Behavior found that people with chronic stress who walked outdoors for 40 minutes had greater reductions in cortisol levels than those who walked on a treadmill for the same amount of time (2). 

Tuning into your surroundings; watching the trees sway, hearing birds chirp, smelling fresh grass, or feeling the texture of tree bark can help ground your senses and sharpen your focus later on.

This simple practice is one of the best summer health tips, especially for employees who feel mentally drained or overwhelmed. Even a 10-minute walk outside can make a world of difference.

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Go For a Ride Bike

If you’re looking to combine cardio with quality time outdoors, dust off your bike or consider getting one and get ready for a new adventure. Biking gets your heart pumping, boosts your energy, and lets you explore more in less time. It’s also a great way to see your surroundings from a fresh perspective.

Beyond the health benefits, biking can also be a practical choice. It’s an eco-friendly and efficient way to run errands or commute to work, turning daily tasks into opportunities to move and unwind.

Sneak in Some Outdoor Yoga or Meditation

Natural sunlight and the gentle sounds of nature can enhance your yoga and meditation sessions in powerful ways. All you need is a yoga mat, comfortable clothes, and a quiet spot to immerse yourself in a rejuvenating practice.

Just 10 minutes of meditation can help boost cognitive function, reduce anxiety, and improve your mood (3). At the same time, yoga improves flexibility, balance, and overall quality of life (4). Beach yoga, a popular summer practice, lets you sink into each pose while enjoying the warmth and texture of the sand.

Whether you choose yoga, meditation, or both, these mindful movements can do wonders for your mental and physical well-being.

Pitch a Tent and Enjoy S’mores in Nature

Camping is a classic summer activity for family gatherings and solo getaways. Whether you visit a national park or a quiet wooded area, there’s something special about setting up a tent and enjoying the peaceful rhythms of nature.

And no camping trip is complete without s’mores. Roast marshmallows over the fire and enjoy your dessert under the stars. Just make sure you’ve had a balanced main meal first, with healthy fats, protein, and fiber to keep you satisfied and energized.

Make sure to pack essentials such as mosquito repellent to help prevent bites and keep those buzzing distractions at bay during your time outdoors.

Try a River Adventure

If you’re someone who craves a little adventure, water rafting may be your perfect summer activity. On warm days, gather your friends or family, grab some life jackets, rent tubes or rafts, and head to a nearby river for a fun and refreshing float.

Even if you’re traveling solo, river rafting can be a thrilling way to connect with nature and recharge. Just be sure to prioritize safety – always wear a life jacket, check the weather and water conditions, and let someone know your plans.

And don’t forget to keep your phone charged and secure just in case you need it.

Read more: Meditative Movement: How Mindfulness and Exercise Work Together

Tips to Stay Healthy During Hot Days

Summer days can be inviting and full of fun, but it’s important to remember that direct sunlight, particularly around midday, can be harmful to your health.

In this next section, we’ll share essential summer health tips to help you enjoy the season while avoiding common hazards. 

  1. The sun’s rays are strongest between 10 a.m. and 4 p.m. To reduce your risk of sunburn or heat-related illness, plan your outdoor activities for early morning or late afternoon – even in the winter months when UV rays can still be intense (5).
  2. Eat safely. Don’t let food sit out at temperatures between 40°F and 140°F for more than two hours as this creates ideal conditions for bacteria to grow. Keep cold foods below 40°F until serving. The CDC also recommends separating poultry and seafood from other foods, washing your hands frequently, cleaning grills and tools before and after use, and cooking meat thoroughly to prevent foodborne illnesses (6).
  3. Use insect repellent and dress smartly. Even on short hikes, insect repellent is a must. Wear loose-fitting, light-colored clothing to stay cool and reduce your risk of overheating. Stick to the center of hiking trails and avoid areas with tall grass. If you’re camping, pretreat your tent or hammock with insect repellent to keep bugs at bay.
  4. Practice water safety. Swimming is a favorite summer activity, but safety should always come first. Drowning and diving injuries can happen to anyone, including experienced swimmers. Swim only in areas supervised by lifeguards, never leave children unsupervised near water, and have kids and teens wear life jackets. If you’re not a confident swimmer, consider wearing one yourself too.
  5. Stay hydrated. Dehydration can creep up quickly on hot days. Signs of mild to moderate dehydration include thirst, dry skin or mouth, headaches, and muscle cramps. More serious symptoms include dizziness, rapid heart rate or breathing, confusion, listlessness, and even unconsciousness. Carry water with you and drink regularly, even if you don’t feel thirsty. (7).

What Food Is Good for Summer?

Fruits and vegetables become more affordable, colorful, and versatile in the summertime; they’re a staple for overall health. A diet that’s rich in fruits and vegetables can support heart health, help prevent certain cancers, lower blood pressure, and positively influence blood sugar levels. 

These nutrient-packed foods provide essential vitamins and minerals such as:

  • Vitamin A (beta-carotene)
  • Vitamin C
  • Vitamin E
  • Folic acid
  • Zinc
  • Phosphorous
  • Magnesium (8).

Each color brings unique health benefits:

  • Red foods such as tomatoes and watermelon contain lycopene, which may support heart health and reduce the risk of prostate cancer.
  • Green vegetables such as kale and spinach are rich in lutein and zeaxanthin, which are beneficial for eye health and reduce the risk of eye-related diseases.
  • Blue and purple foods such as blueberries and eggplant contain anthocyanins, which may help protect against cancer.
  • White foods such as cauliflower contain sulforaphane, a compound that may also help protect against some types of cancer (8).

Are you looking for inspiration? Here are some great fruits and vegetables you can enjoy this summer: 

  • Watermelon
  • Corn on the cob
  • Tomatoes
  • Cucumbers
  • Figs
  • Bananas
  • Berries
  • Peaches
  • Plums
  • Cherries
  • Nectarines
  • Grapes
  • Avocados

How Can I Be Fresh All Day in Summer?

Staying fresh on hot summer days can feel like a challenge. As we’ve already mentioned, drinking enough fluids is essential, especially when temperatures rise. When your body overheats, it loses sodium and other electrolytes through sweat, which can lead to dehydration and fatigue.

To help prevent this, try drinking beverages that contain electrolytes, such as water with a pinch of salt and citrus, coconut water, or electrolyte-enhanced drinks. These can help your body retain fluid and stay balanced throughout the day.

However, hydration isn’t the only way to cool down. One of the simplest and healthiest ways to feel instantly refreshed is by exposing yourself to cold water.

For example, cold showers have been linked to a variety of health benefits, including:

  • Enhanced Immune Function: A Dutch study found that individuals who concluded their showers with 30 to 90 seconds of cold water for 90 days experienced a 29% reduction in sickness absence from work. Exposure to cold is believed to stimulate the production of leukocytes, which help combat infections (9).
  • Improved Circulation: Cold water exposure causes vasoconstriction, prompting the body to increase blood flow to maintain core temperature. Over time, this can enhance the efficiency of the circulatory system.
  • Mood Enhancement: Exposure to cold water can activate the sympathetic nervous system and increase the release of endorphins and norepinephrine, chemicals associated with improved mood and alertness, according to this study (10).
  • Accelerated Muscle Recovery: Cold showers can help reduce muscle soreness after intense physical activity by decreasing inflammation and promoting faster recovery, according to a review (11). A 2021 review of 32 clinical trials found that cold therapy, when performed within an hour after exercise, consistently reduced muscle soreness among participants (12).
  • Increased Metabolism: The body’s effort to maintain its core temperature in response to cold water exposure can lead to a temporary boost in metabolic rate. According to another study, exposure to cold water may help reduce insulin resistance and improve insulin sensitivity. These effects could offer protection against cardiovascular disease, obesity, and other metabolic conditions, which suggests that cold exposure may have preventive health benefits (13).

Whether it’s a cold shower, a splash of water on your face, or a quick dip in a pool, these simple habits can help you feel more awake, more comfortable, and better equipped to handle summer heat.

While these benefits are supported by research, individual responses to cold showers can vary. It’s advisable to consult with a healthcare professional before you make significant changes to your routine, particularly if you have underlying health conditions.

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe: Health Coaching app has got you covered! Improve your body and revamp your life!

What About My Summer Nights?

Staying fresh and energized during the day starts with getting proper sleep. You should aim for at least 7 hours of high-quality rest each night. However, falling asleep in the summer heat can be challenging. Here are a few tips to help you sleep better on warm nights:

  • Cool down your bedroom. Keep blinds or curtains closed during the day to prevent your room from overheating. In the evening, set your thermostat between 60 and 67 degrees Fahrenheit, which is considered an ideal temperature for restful sleep. You can also use a fan to improve air circulation and keep the space more comfortable.
  • Avoid using your phone, laptop, or TV for at least an hour before going to sleep. Digital screens emit blue light, which can suppress melatonin production – an essential hormone that regulates your sleep-wake cycle (14).

Read more: Somatic Flexibility Technique: Stretching to Release Tension and Build Self-Awareness

How Do I Take Care of My Skin in the Summer?

Taking care of your skin in summer doesn’t need to be complicated or expensive. A few simple steps can go a long way in protecting your skin from the sun and keeping it healthy all season long.

Start by limiting your sun exposure during peak hours. As previously mentioned, the sun’s rays are strongest between 10 a.m. and 4 p.m. If you need to be outdoors during these times, try to stay in the shade whenever possible.

Avoid sun tanning and tanning beds. UV radiation from both the sun and tanning beds can increase your risk of skin cancer and cause premature aging such as wrinkles (5).

Clothing plays an important role in sun protection. Wide-brimmed hats can shield your eyes, ears, neck, and face from harmful rays. Wear sunglasses that provide 99 to 100 percent UVA and UVB protection to reduce sun-related eye damage (5). Choose tightly woven, loose-fitting clothes for added coverage and comfort.

Always apply sunscreen. Use a broad-spectrum sunscreen with SPF 30 or higher on all exposed skin at least 20 minutes before you go outside. Reapply every two hours or as directed on the label. Some products offer longer-lasting protection and may only need reapplying every six hours.

Lighten up your makeup routine. Wearing less makeup allows your skin to breathe and helps prevent clogged pores, particularly in hot and humid weather.

Don’t skip moisturizer. Choose a lightweight, tinted moisturizer with at least SPF 30. Moisturizers hydrate, soothe, and support your skin’s natural barrier while helping control excess oil.

Frequently Asked Questions

  • Should I avoid moisturizer in summer?

No. Moisturizers are helpful in summer. They hydrate, calm, and protect your skin, in addition to helping maintain the skin barrier and manage oil production.

  • What should I apply on my face at night in summer?

If you have specific skin concerns, it’s best to consult a dermatologist. Otherwise, a gentle night cream or lotion suitable for your skin type can help nourish your skin while you sleep.

  • Which fruit cools the body?

Fruits that are rich in vitamin C and antioxidants are known to have a cooling effect. These include watermelon, pineapple, lemons, limes, oranges, bananas, grapefruits, and avocados.

  • Which vitamin is good in summer?

Vitamins A, C, D, and E are particularly beneficial during summer. If you’re thinking about taking supplements, speak to your doctor to determine your needs based on lab tests or a medical check-up.

The Bottom Line

Taking care of your health during the summer is all about making smart, intentional choices. The best tips for summer 2025 include staying active, protecting your skin, staying hydrated, and eating seasonal fruits and vegetables. You should avoid sun exposure during peak hours, choose appropriate clothing, and use sun protection every day. A little planning can help you stay safe, energized, and refreshed all summer long.

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

  1. Why is physical activity so important for health and well-being? (2017, heart.org)
  2. Health Benefits of Walking in Nature: A Randomized Controlled Study Under Conditions of Real-Life Stress (2018, sagepub.com)
  3. Meditation and Its Mental and Physical Health Benefits in 2023 (2023, ncbi.nlm.nih.gov)
  4. Benefits, barriers and determinants of practicing yoga: A cross sectional study from Kathmandu, Nepal (2021, ncbi.nlm.nih.gov)
  5. Ultraviolet (UV) Radiation and Sun Exposure (2024, epa.gov)
  6. About Four Steps to Food Safety (n.d., cdc.gov)
  7. Dehydration (2023, medlineplus.gov)
  8. Fruit and vegetables (betterhealth.vic.gov.au)
  9. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial (2016, ncbi.nlm.nih.gov)
  10. Adapted cold shower as a potential treatment for depression (2008, sciencedirect.com)
  11. What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review (n.d., bmj.com)
  12. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials (2021, sciencedirect.com)
  13. Health effects of voluntary exposure to cold water – a continuing subject of debate (2022, tandfonline.com)
  14. Screen time is negatively associated with sleep quality and duration only in insufficiently active adolescents: A Brazilian cross-sectional school-based study (2024, sciencedirect.com)
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