12 Summer Health Tips, Practices & Rituals to Feel Your Best

Is having a “healthy girl summer” your priority this season? Want some of my top summer health tips?

Hot, dry days can bring unique opportunities and challenges for our well-being. So, we MUST adapt our self-care routines to stay healthy and hydrated.

In this seasonal guide, I share 12 of my favourite summer health tips to help you SHINE during the sunniest season of the year.

Summer Health Tips for Summer Self-Care

Before I share my summer health tips, I’ll explain what I mean by self-care and why I think it is so important for your overall health and well-being.

Self-care consists of any intentional actions you take to support your physical, emotional, mental, and spiritual health.

During the summer months, this might include:

• staying cool;
• maintaining energy levels;
• getting adequate restorative sleep;
• protecting your skin; and,
• enjoying abundant sunshine and outdoor time.

Why Health Tips for Summer are Important

I don’t know about you, but I have so many summer memories from childhood! And while summer brings a sense of freedom, fun and relaxation, it can impact our overall health and well-being.

Here are a few challenges of the summer season and temperatures:

1. High temperatures can contribute to dehydration and heat exhaustion.
2. Busy social calendars and travel can disrupt routines and increase stress.
3. Pressure to have the “perfect summer body” can impact mental health and enjoyment.

These are just a few reasons why my health tips for summer can support your whole health (body, mind, and spirit).

12 Soulful Summer Health Tips, Practices and Rituals

1. Stay Hydrated with Refreshing Beverages

Proper hydration is crucial for summer wellness. Many of our summer activities lead to increased fluid loss through sweat. Staying hydrated helps regulate our body temperature, supports skin health, and maintains energy levels, preventing fatigue and dehydration.

Try some of these refreshing ideas to increase your fluid intake:

• Whip up a homemade iced herbal tea.
• Infuse water with fresh fruits, herbs, or cucumber slices for added flavour.
• Use electrolyte-rich ingredients to make refreshing beverages like my Lazy Girl’s ginger lemonade or Citrus Goji Punch.
• Indulge in creamy, ice-cold treats like my Mexican Chocolate Frosty.
• Fuel up with water-rich fruits like cucumber, watermelon, and strawberries.

Aim to drink at least 8-10 glasses of water per day, more if you’re active or in hot conditions.

2. Embrace Seasonal, Cooling Foods

Nourish your body with seasonal summer produce and cooling foods:

• Enjoy picnic-friendly salads with a variety of colourful vegetables.
• Enjoy raw/no-bake recipes that don’t require an oven, like my favourite raw granola or stovetop granola.
• Try chilled soups like gazpacho or cucumber soup.
• Include herbs with cooling properties like mint, cilantro, and basil in your meals.
• Celebrate the best of the harvest with juicy berries, ripe peaches, or hydrating melons when they’re in season.

These foods help keep you cool and offer key nutrients and antioxidants.

3. Create a Summer Sleep Sanctuary

Transform your bedroom into a cool, calm retreat for better sleep.

Here are a few tips to help you maintain good sleep hygiene despite warmer nights:

• Use lightweight, breathable bedding materials like cotton or bamboo.
• Stay cool with air conditioning or fans.
• Hang blackout curtains to block out the sun’s light and heat.
• Wind down with a relaxing bedtime routine.

You’ll wake up feeling refreshed despite the heat! After all, quality sleep is essential for your health and overall well-being. Read this article for more tips to improve sleep.

4. Tend a Summer Garden

Growing a garden is something I do every summer, and I have for over 25 years. So this is probably at the top of my personal summer self-care list! I have been sharing helpful tips online to grow your own veggies for a decade. And my gardens are often praised… at least on Instagram 😉

Whether you have a large backyard or a small balcony, gardening can be a rewarding summer self-care activity. If gardening is something that inspires you, here are some ideas to nurture your green thumb:

• Grow herbs to make a one-of-a-kind herbal vinegar. Even if you only have a small apartment balcony, you can grow herbs! These give you a big bang for your buck because they are expensive in grocery stores.
• Plant flowers to attract butterflies and bees.
• Grow summer veggies like zucchini or tomatoes (and then use them in refreshing summer recipes like this popular red and green tomato salsa).

Gardening can reduce stress, provide gentle, weight-bearing exercise, and connect you with the rhythms of nature. Need seeds? Find out whether your local library maintains a free seed library. You can check out free seeds and then return them at the end of the growing season!

5. Move Mindfully

It’s important to stay active even when the weather warms up. After all, mindful movement can be a wonderful practice for self-love and self-care.

Try these mindful movement practices for summer:

• Start your day with outdoor yoga or tai chi.
• Take a refreshing jump in the lake or try water aerobics.
• Enjoy leisurely walks when evening temperatures cool down.
• Explore new fitness classes, either indoors or on the beach.

Listen to your body and adjust your exercise to avoid overheating.

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6. Pamper Your Skin with a Summer-Friendly Routine

It can be a challenge to take good care of your skin in summer. Hot temps, humidity, and sun exposure can all do a number on our skin. Sweat can wreck havoc on our skin’s natural moisture balance. This can then dehydrate our skin or give us a greasy complexion (complete with clogged pores and breakouts that remind us of our teenage years!). UV rays can also increase risks of sunburn, premature aging, and skin damage.

Here are a few summer-friendly skincare tips:

• Remove makeup before bed.
• Use a natural makeup remover.
• Practice dry brushing to stimulate circulation and exfoliate the skin.
• Apply aloe vera gel after sun exposure. Lavender, chamomile, peppermint or other herbs can also be very soothing to the skin. Be sure to check for contraindications with any herbs you use!

Don’t forget to give some extra love to the areas we often neglect: think feet, elbows, and the back of your neck.

7. Bring Nature into Your Self-Care

I love using natural remedies and herbs as part of my summer health care. And summer gives us a bounty of natural plants, whether we grow them in our gardens or forage them locally.

Here are a few ways to bring nature indoors for summer self-care:

• Take a cool shower with peppermint or eucalyptus essential oils.
• Use flower essences to shift your emotions and support your mental health.
• Make a facial mist with rose water or green tea for a midday pick-me-up.

These nature-inspired self-care rituals can help you feel refreshed and invigorated, even on the dog days of summer.

8. Enjoy the Outdoors Safely

I love being outside in the summer, but being fair-skinned, I am extra mindful when it comes to the sun.

Here are some ways to make the most of sunny weather while protecting your health:

• Seek shade during peak sun hours.
• Plan outdoor activities for early morning or late afternoon.
• Wear hats and UV-protective clothing when out for extended periods.
• Wear appropriate sunscreen for your activities. And be sure to thoroughly research any ingredients you’re applying to your skin. The Environmental Working Group has a great resource for this.

Remember to check the weather forecast and plan your outdoor adventures accordingly.

9. Be Mindful Outdoors

Connect with nature and boost your mental health with outdoor mindfulness practices:

• Try forest bathing (shinrin-yoku) in a local park or woods.
• Practice meditation or deep breathing exercises in your garden.
• Take a mindful walk, focusing on the sights, sounds, and scents of summer.
• Stargaze on clear nights, connecting with the vastness of the universe.

These practices can help reduce your stress, improve your mood, and increase your appreciation for the natural world.

10. Start a Digital Detox

If you have a busy, demanding job or are self-employed like me, you’re probably on your phone far more than you’d like. The summer is the perfect time to start a digital detox. Take a break from tech… at least for a few months.

Here are a few ideas to help you reset your relationship with technology:

• Designate screen-free hours, especially during outdoor activities.
• Turn off non-essential notifications on your devices.
• Focus on face-to-face social interactions instead of virtual ones.

A digital detox can help reduce stress, improve sleep, and allow you to be more present in your summer experiences.

11. Catch Up on Your Reading List

One of my favourite things to do in summer is catch up on my extensive reading list… and especially if I can do that at the beach!

Take advantage of slow summer days to feed your brain.

Here are a few ideas for this:

• Join a book club or start one with friends.
• Enjoy reading outdoors in parks or at the beach.
• Try audiobooks for a hands-free reading experience during summer activities. You might also like to catch up on a fav podcast while driving to the cottage.

Reading can provide a mental escape, reduce stress, and stimulate creativity.

12. Celebrate Special Events and Occasions

It’s easy to celebrate special events and occasions in the summer. Especially if they are aligned with the season’s vibrant, expansive, and feisty energy.

Here are a few ideas to try:

• Create a summer vision board focused on your goals and aspirations.
• Host a summer solstice celebration to welcome the season. The summer solstice, traditionally associated with growth, abundance, and nature, is celebrated around the world.
• Set intentions for the season, alone or with friends.
• Plan an end-of-summer gratitude gathering with loved ones (and feel free to incorporate ideas from my ever-popular gratitude calendar).

These celebratory rituals can help you stay present and connected to the season.

Summer Health Tips for Now and the Future

Hope you enjoyed these ideas for summer health tips. Take advantage of this season to knock some items off your bucket list!

Even if your days are filled with summer gatherings, day trips, and camping adventures, you can find time for these summer health tips. They will help support your mind, body, and spirit health all year long!

What is your “go-to” summer self-care idea, practice, or ritual?

Life is a plate… Eat up!

Ashleigh

More Seasonal Self-Care Guides

• 9 Powerful Spring Self-Care Habits & Rituals to Nurture Your Soul
• 11 Powerful Fall Self-Care Habits to Satisfy Your Soul
• 11 Winter Self-Care and Winter Wellness Ideas & Practices to Keep You Cozy