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Summer Wellness Routine

Summer Wellness Routine: Stay Fit & Relaxed in the Heat

Is there anything like a glorious summer day when the sun is high and the air is filled with the sweet smell of blooming flowers? For some, the rise in temperature might not be as welcome. It often brings along the challenge of maintaining a healthy and active lifestyle. But hold on, what if the warmer months could be your best opportunity to optimize your well-being? Presenting your all-inclusive guide to a summer wellness routine – designed to keep you fit, hydrated, and relaxed throughout this scorching season.


1. Rise Early, Sleep Well: Summer Morning Routine Perfection

smiling woman running in the woods

How you start your day lays the foundation for the rest of it. Harness the beauty of summer mornings to kick-start your health and wellness regimen. Here’s a simple but powerful summer routine you can practice:

  • Hydrate: Greet your body with a glass of water to replenish the lost fluids from sleep. Drinking water infused with lemon or cucumber aids digestion, providing a gentle detox and promoting skin health due to its high vitamin C content. It also serves as a refreshing, low-calorie drink that helps to keep your body hydrated throughout the day.
  • Move: Opt for a refreshing walk, an invigorating bike, or an early yoga session to get your blood flowing. Step on a treadmill or recumbent bike if it's too hot to do your favorite wellness routine outdoors. You can still get your much-needed cardio without leaving your air-conditioned home.
  • Nourish: Don't skip the most important meal of the day! Consider something light and nutritious, like fruit or whole-grain cereal.
  • Mindfulness: Spend a few moments in peaceful meditation or practice deep-breathing exercises.

2. Keep Cool and Hydrated: Thirsting for Wellness

happy girl eating watermelon in the summer

Proper hydration is your best ally against summer heat. Water cools your body down and aids in optimal body function.

  • Drink Up: Aim for at least 8 glasses of water daily, or try summer smoothies and juices.
  • Eat Right: Eat hydrating fruits like watermelons, cucumbers, and strawberries.
  • Avoid: Limit your intake of dehydrating beverages like coffee, tea, and alcohol.

3. Sun Care is Self-Care: Shield Yourself from the Sun

man applying sunscreen on his arm

Protecting your skin from the scorching summer sun is crucial. Remember, summer wellness also means skin wellness. So keep your skincare routine during this season and take extra precautions when going out in the sun.

  • Sunscreen: Always apply sunscreen with at least an SPF 30, even if you're staying indoors.
  • Dress Right: Wear light-colored, loose, and long-sleeved clothing.
  • Shade is Your Friend: Stay in the shade during the hottest part of the day, usually between 10 am and 4 pm.

    4. Nutritious Summer Diet: Health in Every Bite

    Maintaining a balanced diet is vital to staying healthy and fit during the hot summer. Here are some of the best wellness tips for better nutrition this season.

    • Love Your Fruits and Veggies: They're packed with the nutrients your body needs and have a high water content, which aids hydration.
    • Choose Lean Proteins: Foods like fish, tofu, and chicken are light, nutritious options for summer meals.
    • Limit Processed Foods: They can make you feel bloated and uncomfortable in the heat.

    More summer food tips for healthy living this season in this Nutritious News video:

    5. Stay Active: Embrace the Joys of Summer

    four friends running into the sea during sunset

    Make the most of the season by engaging in fun summer wellness activities that help you stay fit.

    • Walking or Running: Early mornings or late evenings are ideal to avoid the midday heat. Consider this your me-time or a chance to catch up with your friends.
    • Swimming: It's a great way to keep fit and cool simultaneously.
    • Gardening: Yes, it counts as exercise! And you get the added benefit of homegrown produce.

    6. Mind Your Mental Health: Summer Serenity

    happy friends playing guitar

    Summer's longer days and additional leisure time can challenge mental health. So, how do you keep your mental health in the summer? Here's how to stay balanced:

    • Create a Routine: Regular sleep, meal, and exercise times provide a sense of normalcy.
    • Practice Mindfulness: Regular meditation or yoga can reduce anxiety and improve mood.
    • Connect with Others: Spend quality time with loved ones in person or through digital platforms.

    7. At-Home Wellness Investments: Summer Self-Care Sanctuary

    Investing in a few home wellness items can significantly enhance your summer wellness routine.

    Cool Down with a Cold Plunge Tub

    Cool Down with a Cold Plunge Tub


    The fastest way to refresh this summer is by spending time in a cold plunge tub. It's a stimulating way to cool down, ease muscle soreness, and boost mood.

    Steam Showers & Jetted TubsSteam Showers & Jetted Tubs


    Don't you love cooling off in the shower? Elevate your shower experience with a steam shower or jetted bath. These offer a spa-like experience, promoting relaxation and improved circulation.


    Massage Chairs

    Massage Chairs


    Let its advanced features and customizable settings melt away stress and tension, leaving you recharged and relaxed during the hot summer day.

    Percussion Massagers

    Percussion Massagers


    With their powerful and targeted vibrations, these portable devices penetrate deep into your muscles, promoting relaxation, improved circulation, and faster recovery.

    Home Fitness Equipment

    Home Fitness Equipment


    Keeps your fitness routine on track, even if it's too hot to venture outdoors.

    Indoor Home Sauna

    Indoor Home Sauna


    An excellent way to cleanse and relax in the comfort of your home. If you want a lower humidity in the sauna, choose infrared sauna.

    Air Purifiers

    Air Purifiers


    They ensure you breathe clean air, which is especially important for those with allergies or asthma. 


      Benefits of a Summer Wellness Routine

      1. Boosts Hydration: Regular intake of fluids as part of your summer wellness routine helps prevent dehydration and keeps your body functioning optimally.
      2. Promotes Physical Fitness: Regular physical activities like swimming or walking help maintain a healthy weight, boost cardiovascular health, and improve overall fitness.
      3. Enhances Skin Health: Proper sun protection prevents sunburn and premature aging and reduces the risk of skin cancer.
      4. Improves Mental Well-being: Mindfulness activities and a consistent routine can alleviate stress, improve mood, and enhance mental health.
      5. Supports Healthy Eating Habits: Consuming a nutritious diet rich in fruits and vegetables provides essential nutrients and helps maintain a healthy weight.
      6. Encourages Better Sleep: Regular physical activity and exposure to natural daylight can help improve sleep patterns.
      7. Boosts Immunity: A combination of balanced nutrition, regular exercise, adequate sleep, and proper hydration strengthens the immune system. 

      Wellness Summer Routine Takeaway

      Remember, the most effective summer wellness routine is the one that you enjoy. Whether you're in your roaring 20s or graceful 70s, male or female, student, employee, or retiree, summer is an opportunity to stay fit and relaxed. Take advantage of the long, bright days, and remember, the summer sun rises not to drain but to enrich you. So, get ready to glow with health, happiness, and an invigorating summer spirit! What’s your favorite summer activity?



      1. What are the 2 common health hazards of summer?

      Two common health hazards during summer are dehydration and sunburn. Dehydration happens when your body loses more fluids than it receives, which can cause heat exhaustion or heat stroke. Sunburn, on the other hand, is the skin's response to excessive UV radiation, leading to redness, pain, and in severe cases, skin damage or cancer.

      2. What care should be taken in the summer season?

      In the heat of the season, remember these three important things:

      • Hydrate Regularly: Increase your water intake to prevent dehydration and maintain optimal body function in the heat.
      • Sun Protection: Use broad-spectrum sunscreen, wear protective clothing, and seek shade during peak sun hours to prevent sunburn and skin damage.
      • Nutrition: Eat a balanced diet rich in fruits and vegetables that provide essential nutrients and help keep you hydrated.

      3. What is the most common summer activity?

      One of the most common summer activities is swimming. It's a great way to beat the heat, stay active, and have fun, whether in a pool, at a beach, or by a lake.

      4. What are summer wellness challenges?

      Summer wellness challenges are activities or goals designed to promote physical and mental health during summer. They can include nutrition, hydration, exercise, self-care, and mindfulness practices. The aim is to encourage a healthy lifestyle, keep active, stay hydrated, and take care of mental well-being, all while having fun and potentially learning new healthy habits. These challenges often run for a specific duration, such as 30 days, with participants encouraged to complete daily or weekly tasks. Examples of Summer Wellness Challenges you can join in:

      • Hydration Challenge: This could involve drinking at least 8 glasses of water each day or trying different hydrating recipes like fruit-infused water or homemade smoothies.
      • Active Lifestyle Challenge: This can be a goal to engage in physical activity, like swimming, cycling, or yoga, for a certain number of minutes or hours each week.
      • Mindfulness and Self-care Challenge: This could include daily meditation, practicing gratitude, or setting aside time each day for relaxing activities like reading, bathing, or gardening.

      5. What are good sleeping habits during summer?

      Sleeping when the days are longer and brighter, and the temperature is higher could be difficult for most. By adopting sleeping habits, you can overcome the season's challenges and ensure a good night's sleep.

      • Darken Your Room: Use blackout curtains or a sleep mask to keep your room dark and signal your brain that it's time to rest.
      • Maintain a Consistent Sleep Schedule: Stick to a regular sleep schedule to balance your body's internal clock.
      • Keep it Cool: The ideal bedroom temperature for sleep is around 65 degrees Fahrenheit (18 degrees Celsius). Use fans or air conditioning if necessary.
      • Limit Evening Light Exposure: Avoid bright screens within 1-2 hours of bedtime. The blue light that phones, tablets, computers, and TVs emit can be disruptive.
      • Create a Bedtime Routine: Develop relaxing pre-sleep rituals, like reading a book, taking a warm bath, or getting a relaxing massage before bed.


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