There’s something perfectly unfair about summer: the days get longer, but so does the list of things you’re supposed to do to “enjoy” it. Drink more water! Go outside! Sweat but don’t sweat too much! Eat salad, but also grill! If you’re like me, you want to feel good, carve out a little energy for adventures, but not get swept up in the wildfire of advice about detoxes, diets, or marathon workout plans.
Let’s talk about how real people—messy routines, late-night ice cream, maybe a sunburn or two—can actually stay healthy and upbeat in the thick of July and August. This isn’t some magical transformation checklist. Here’s a collection of tactics, little shifts, and odd discoveries that have worked for me, my friends, and the sleep-deprived neighbor who swears by homemade popsicles. Take what works. Leave what doesn’t. Add your own flavor.
1. Chase Shade and Early Hours
I used to fight the heat: run at noon, yardwork in the hottest patch of sun, windows wide open as if wishing a breeze would materialize. Predictably, I ended up sluggish and annoyed by 2PM.
Now it’s all about shade and mornings. If I want to get things done outdoors or exercise, I sneak out early—before the heat climbs. When the sun’s full force hits, I respect it. Shade is my friend, especially if I want energy later instead of that swampy, wiped-out feeling.
2. Cold Showers (or Lazy Lukewarm Ones)
I’ll never love an ice-cold shower. But after a day out, lowering the temp even a little wakes me up and gives me a fresh start, almost as if my body forgot it was cooked by the sun an hour before. Some people rave about full “cold plunges.” I prefer “just below room temperature” as a compromise that cools me off without making me miserable.
3. Sneaky Hydration
Yes, everyone says to drink water. What they skip? How easy it is to forget. I rarely crave water after coffee or when I’m caught up in work. The trick that worked for me: I start each day with a big glass before caffeine. I stash a bottle in my bag, by my keys, beside my desk. And I eat more watery snacks—cucumber, oranges, watermelon. Fancy flavors or a squeeze of lemon make plain water less boring.
If all else fails, there’s nothing like homemade iced herbal tea, lightly sweetened, loaded with ice. A jar in the fridge is both a reward and a reminder.
4. Revive Afternoon Energy (Without Sugar or More Coffee)
There’s always a slump, especially after lunch. Instead of another iced latte, I’ve learned to step outside for just a breath of different air, or—if indoors—stretch, stand up, walk the stairs. A podcast halfway through the afternoon is sometimes a better wake-up than caffeine. The secret is a change of scene: not just snapping out of a rut, but tricking your body into wakefulness by literal movement.
5. Eat Cool, Not Just Cold
It took forever for me to get why heavy, hot dinners felt like lead in the summer. Now, more often than not, I reach for grain salads, wraps, fruit with protein, or “assembly” meals—things you can pretty much grab from the fridge and put together without a stove. I keep extra roasted veggies, chickpeas, or grilled chicken ready so salads aren’t a punishment.
And I don’t ignore cravings: a scoop of ice cream on a sticky evening feels as necessary as a salad for lunch.
6. Protect Your Sleep Like It’s Sacred
My biggest summer mistake for years was ignoring how the heat messes with sleep. Bad rest means no energy. If you invest in anything, let it be blackout curtains, a window fan, or a semi-decent “white noise” machine (phone apps count). I take a cool shower before bed, keep water by the nightstand, and aim to sleep with fewer covers. On the worst nights? I just surrender to a nap the next afternoon.
7. Don’t Let “Exercise” Mean “Suffer”
If you’re not an early-morning runner, don’t force it. Evening walks, bike rides at dusk, swimming laps in the late afternoon—even playing frisbee with kids (or your own inner child)—all count. The key is not to stop moving entirely just because heat makes gyms and sweat sessions unappealing.
8. Invent Small Traditions and Mini-Goals
Summer’s supposed to be fun, remember? I started marking Mondays with “Something New”—a different fruit, a walk to a new cafe, reading a weird article by the pool. On Saturdays, it’s “Unplug at Sunset” and watch the light fade. Little rituals give weeks shape and distract from the “I should be doing everything” guilt that summer can pile on.
9. Skin, Sun, and Sensibility
Wear sunscreen. There’s nothing heroic about burning, and no, “base tan” is not a thing. A hat, long-sleeve linen, or just sitting in the shade feel less like armor and more like self-respect now that I’ve had one too many red-shouldered Mondays. For days when I do get burned, aloe gel in the fridge is a minor miracle.
10. Don’t Forget Mental Energy
Hot weather overloads more than your body—it messes with mood, patience, and peace too. I try to do the thing that feels “in season”: read something silly by a fan, journal outside, or lie down and let thoughts wander after lunch. Midday meditation is easier when the world feels slower. I give myself permission to say no to over-packed calendars and find a “slow space” every day.
11. “Summerize” Your Workspace
Whether you’re commuting, working from home, or both, stuffy workspaces kill spirit. I switch to lighter clothes for Zoom calls, keep a fan under my desk, and take meetings in the shade if possible. Even changing my phone’s home screen to a goofy beach photo tricks my brain into a lighter mindset.
12. Use Wearables for Motivation (Not Obsession)
Fitness trackers can be helpful if you use them as cheerleaders, not judges. I set totally adjustable step goals based on weather and my own fatigue, and let myself off the hook when it’s truly miserable outside. Hydration reminders are actually useful—sometimes a little buzz on your wrist is enough to make you gulp down some water.
13. Share Meals, Not Just Recipes
Summer potlucks, even “bring your own snack” porch hangouts, are like health food for the soul. Food shared outside—even if it’s just watermelon slices and cold noodles—somehow feels both more festive and more nourishing. I try to keep “sharing” snacks on hand: nuts, fruit, cut veggies with hummus, popsicles that happen to be slightly healthier. Community makes everything easier.
14. Prep for the Days That Don’t Go to Plan
There are days when I eat a weird mix of leftovers, skip movement, and barely drink water. Life happens. The best trick? Prep easy fallback snacks (trail mix, yogurt, fruit), keep electrolyte packets for when you do get dehydrated, and forgive yourself for the times routines break down.
15. Enjoy the Season for WHAT IT IS
If you only remember one tip, let it be this: do what actually brings you joy, not what some influencer or magazine says you “should” enjoy. If you love hot nights at the movies instead of always being outside, own it. If your zen is morning gardening, embrace the dirt. You don’t owe anyone a “healthy” or “summery” experience that doesn’t match your own mood.
That’s the unvarnished, imperfect list from someone who likes summer but doesn’t pretend to master it. You’ll find your own groove—mine changes every year. If you stumble on a trick that swaps wilted afternoons for days that feel alive, lean in. If you mess up? Welcome to the club. Healthy and energized means something a little different to everyone. And that’s the best way to keep your summer truly your own.