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Your Ultimate Guide: 4 Essential tips to have a Happy and Healthy Summer

Updated: Jul 4

Summer is the season of long, sunny days, beach trips, and outdoor barbecues. But amidst the excitement, it's easy to overlook the essentials that keep us feeling our best. Whether you’re soaking up the sun or enjoying a cool evening breeze, staying healthy and energised is key to making the most of the summer season.


Welcome to your ultimate guide for a healthy, happy summer! We’re excited to share our top tips to help you thrive during the summer* months (I had considered sunny months alas in Ireland we’re not getting much of that lately)!


In this blog post, we'll dive into four crucial aspects of summer wellness: staying hydrated, enjoying time outdoors, savouring seasonal foods, and prioritising your mental health. Each section is designed to provide you with practical, easy-to-implement advice so you can enjoy the summer to the fullest. Let’s dive right in!


1. For a healthy summer, start with hydration

Summer heat can be relentless, making it crucial to maintain your fluid levels. Whether you’re at home or enjoying holiday sunshine, never underestimate the difference staying properly hydrated can make. Keeping your body well-supplied with water not only helps you stay cool but also supports digestion, boosts energy levels, and promotes glowing skin and clear eyes. Your body will thank you for it. The amount of fluids you need depends on the temperature and your activity level, but aiming for around 2 liters a day is a good rule of thumb.


Glass of water infused with lemon mint and cucumber for a refreshing healthy summer drink
Natural flavours add a refreshing and delicious twist to your daily water intake

Simple strategies for staying hydrated

  • Aim to have at least 2 or 3 fairly clear pees a day.  This will give you an indicator that you are hydrated.

  • Fill and carry a water bottle wherever you go. Now is a great time to start that habit – fill it and bring it to your desk, whilst you’re at home and take it everywhere you go. A simple way to build the habit is attach the task to some other habit while you work, for example take a drink every time you check your email. Track how much you’re drinking, every time you refill your glass or bottle make note of it.

  • Add ice, herbs such as mint or basil, berries or sliced cucumber to water - experiment and find flavours you love.

  • Enjoy your favourite herbal tea as an iced drink. Simply brew the tea, leave to cool in fridge and add ice to make an iced tea. Ginger and citrus teas work particularly well.

  • Pour a drink of water with every cup of tea or coffee that you make!

  • If you are struggling try downloading an app to your phone that gives you little notifications to drink water. Plant Nanny, Water Reminder or My Water Balance are 3 good options and they're free.


Large oak tree in a park surrounded by othe trees, grass and blue skies
Time spent in nature helps boost your mental health, reduce stress, and improve overall well-being

2. Spend time outdoors

The long days of summer are perfect for spending time outdoors. Make the most of the warmer weather by engaging in outdoor activities that get your body moving and your spirits soaring. Whether it's swimming, hiking, cycling or walk along the beach, find activities that bring you joy and allow you to connect with nature. They don’t have to be planned activities, the simple act of gardening, or enjoying a workday lunch or picnic in the park give you the opportunity to relax, rejuvenate, and immerse yourself in the natural beauty around you.


Take your exercise outdoors, walk, run or jog outdoors. Practice yoga, pilates or weights in the garden. All you need is a mat and You Tube on your phone! Here are some of our favourite free online workout gurus:


Even spending time barefoot in the garden has benefits. You are grounding or earthing. While this may sound a little “out there”, it’s a concept talked about in quantum biology (which looks at how the movement of electrons or the behaviour of tiny molecules affects your biological function) and it has the potential to reduce inflammation and improve sleep.  One of my favourite things to do in the Summer especially is to sit outside first thing with my coffee, no phones or anything to distract, and have a think about my day. I find this very calming and it’s a great way to set your circadian rhythm. Check out this blog post on how to navigate your circadian rhythm for better mood and energy


3. Nourish your body with seasonal and healthy summer foods


We are officially in salad season but there’s a lot more to healthy summer eating than a few lettuce leaves. Summer brings a bounty of fresh, colourful produce that's not only delicious but also packed with nutrients. Take advantage of the abundance of fresh fruits and vegetables available during the summer months. Incorporate colourful produce like fresh berries, tomatoes, aubergine and leafy greens into your meals to provide your body with essential vitamins, minerals, and antioxidants.


Variety is not only the spice of life; diet diversity is the gold when it comes to health and wellbeing. If you can reach 50 different plant foods in a week, consider yourself a master.

Range of colourful fruit and vegetables from London Borough market
Summer is the perfect season for eating a rainbow of food offering the freshest, most nutrient-dense produce

Most people get stuck in a rut of eating a small number of different fruits and veggies and rotating them. Trying to hit 50 is a fun challenge to take on when salads are aplenty, as they make it significantly easier to ramp up the numbers. Different salad leaves count as different foods, different types of nuts and seeds count as different foods as do all herbs and spices. If you made a stir-fry with herbs and spices, and a bunch of different vegetables, you could hit 10 different foods without too much trouble. Or a delicious bean and vegetable chili.  Your body loves this variety! Check out my summer recipes on the website to help vary your summer eating and aim for the 50 foods target. Have fun and see how many foods you can get!


If you’d like a copy of the 50 foods challenge chart drop us an email here.


Healthy summer recipes for variety and seasonal eating

Woman's legs and fee lying on hammock among trees with open book
Taking short breaks to read every day provides a much-needed respite from daily routines

4. Prioritise your mental health


Summer can turn into a hectic time. The issue of work-life balance becomes a priority as the kids are on school holidays but work and responsibilities at home continue. Trying to keep everyone entertained (and fed) means finding time to focus on yourself can be a little more tricky.


However, after enduring the long, dark, and cold winter months, summer offers a precious opportunity to recharge and rejuvenate. Managing stress becomes essential during this transition from winter to summer, ensuring we make the most of this season to restore our energy and well-being.


Here are some ways to incorporate relaxation and self-care into your summer routine:


  1. Mindfulness during morning coffee: Start your day with a few minutes of mindfulness while enjoying your morning coffee. Sit outside if possible, take deep breaths, and focus on the present moment. This small practice can set a positive tone for the day ahead.

  2. Carve out time for your own activities: I find the best way to make time for yourself is to make a plan. Don’t leave it to chance to grab 10 or 20 mins here or there when the rest of the family don’t need you, schedule your time every week so that whatever you want to do for yourself is in the schedule. That way it’s more likely to happen.

  3. Make arrangements so that you can still make it to your weekly classes.

  4. Getting time alone might be more challenging during the summer, so if that’s the case get creative. Start getting up a little earlier to make the most of quiet time for journaling, meditation and self-care.

  5. Make family time work for everyone: Turn family time into outdoor time so you’re connecting with nature (and the kids are burning off energy) while also getting some fresh air and exercise. Get the kids involved with prepping meals and cooking, they’ll show more interest in the food they eat and will be willing to try different foods.

  6. Share the workload: I find summer is a great time to review the kids’ chore list, they’re another year older and have the time to take on more jobs and share the load at home. They might not do the job exactly how you’d like it but in time they get better and it relieves you of some of the burden.

  7. Mini breaks for reading: when you have 15 or 20 mins to yourself, get into the habit of reading a few pages of a book instead of scrolling on your phone. Escaping into a good story can be a wonderful way to unwind and recharge your mental batteries.


Remember, the long, dark winters can drain us, so making the most of the short summers is essential. But don’t assume that long sunny days mean guaranteed good health and happiness. It’s important to take the time and revisit your health goals.

  • What needs adjusting to help you stay on track?

  • How will you manage the added stressors that a full house brings?

  • How can you ensure your needs are prioritized the same as everyone elses?

Keep in mind, taking care of ourselves allows us to better care for those around us, creating lasting memories and a happy and healthy summer for all.


Further reading: download our Summertime Wellness eBook for more healthy summer recipes.

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