The 5 summer habits that make a difference

On the hunt for some healthy summer inspiration? From smarter sleep habits to seasonal food swaps, these simple tweaks might just make a real difference to how you feel, move and function in the heat.

In warmer temperatures, we lose fluid through sweat faster than we realise and thirst is one of the earliest warning signs you need to top up.^1,2 By the time you feel it, mild dehydration may already have set in, which can easily affect your energy and mood.

“Many people don’t realise that headaches, fatigue, dizziness and brain fog can sometimes be linked to dehydration rather than simply being tired,” says Dr Ramskill.

Alongside good old H2O, water-dense foods like watermelon, cucumber, strawberries and tomatoes all contribute to fluid intake. If plain water feels dull, try adding lemon, mint or frozen berries, or switch to cold herbal teas and set regular timers to remind you to sip. “The goal is to aim for ‘little and often’ throughout the day, rather than drinking lots when you’re already feeling parched.”

“Drinking your morning coffee on a quick walk, even for just 10 to 15 minutes, exposes the eyes to natural daylight, which directly affects your circadian rhythm – the internal clock³ that regulates sleep,” says Dr Ramskill. “Getting outside in nature within the first hour of waking, even briefly, tells your brain the day has begun and sets the timer for melatonin production later that evening.”⁴ For extra wellness points, you could pair your cuppa with a wellbeing podcast of choice, taking a route that includes some greenery so you can reap the potential stress-lowering benefits of being in nature.

Walking to a picnic spot, cycling to meet a friend at a café, potting plants in the late-evening sun. None of these feel like exercise, yet all of them count towards your movement goals. “One of the advantages of summer is that movement often feels more natural and enjoyable rather than something that has to happen in a gym,” says Dr Ramskill. “These forms of low-intensity movement support heart health and circulation, build mobility, reduce stress and can help us to sleep better.”⁵

“Gardening in summer is really underrated,” adds Onebright psychotherapist Kerri Mee. “You’re elevating your heart rate, challenging your whole body strength while digging and weeding and you also get a massive sense of achievement when you sit outside and admire your finished handiwork.”

“Classic summer produce (think berries, tomatoes, courgettes, cucumbers, stone fruits) tend to be rich in fibre, antioxidants, vitamins and water, all of which support gut health, hydration and stable energy,” notes Dr Ramskill. “People also naturally tend to gravitate towards lighter meals during warmer weather, which can sometimes leave them feeling less sluggish compared to heavier processed foods.”

Right now in the UK, look for strawberries, raspberries and cherries, tomatoes and cucumbers at peak flavour, broad beans, peas and courgettes and stone fruits like peaches and nectarines. Swap a heavy lunch for a tomato and bean salad, add berries to your breakfast or snack on a handful of cherries.

Long bright evenings delay the production of the sleep hormone melatonin and hot, stuffy bedrooms make it difficult for the body to cool down, both of which can seriously disrupt your shuteye.⁶ The result is a gradual shortening of slumber that can quickly put you in a sleep debt, where you wake up never feeling quite rested.⁷ For a better night’s kip, Dr Ramskill suggests trying these simple sleep hygiene strategies:

Already planning your morning walk route? Find out how many steps scientists recommend we take each day to stay healthy, depending on your age.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.