Your Ultimate Summer Wellness Guide: Stay Active, Safe, and Hydrated

Summer is here — and with it comes longer days, hot temps, and that irresistible call to get outside. Whether you’re playing on the beach, planting tomatoes in the backyard, or paddleboarding on the lake, this season is the perfect time to move your body, soak up some vitamin D, and reset your nervous system with fresh air.

But don’t forget that the heat can sneak up on you FAST.  Dehydration and heat stroke are real risks this time of year, but staying safe doesn’t mean staying stuck inside. With a few smart strategies, you can enjoy the season and protect your health.

In today’s blog post, you’ll find:

• Fun summer activities that support your health and energy.

• How to spot and prevent heat-related illness.

• Healthy, hydrating beverages to keep you cool and refreshed.
  

Ready to dive in and learn more? Let’s go!

1. Fun Outdoor Activities to Keep You Moving

Summer doesn’t have to be all sweat and squats (unless you are a fencer like me LOL – no days off). These ideas will help you stay active and enjoy the season (no gym membership required):

Mountain Biking

If you love an adrenaline rush and a workout that sneaks up on your legs, mountain biking is your jam. It builds strength, stamina, and coordination — plus, it’s a great way to explore nature on two wheels. Just don’t forget your helmet!

Gardening

Yes, believe it or not, gardening counts as exercise! You’ll stretch, squat, lift, and maybe even get a few tomatoes out of the deal. Bonus: Nature is a proven mood booster.

Swimming & Water Sports

Cool down while you tone up. Whether it’s laps at the pool or floating around with your kids, water movement is easy on your joints and great for circulation.

Hiking & Trail Walking

Explore a local park, greenway or head to the mountains. Hiking gives you a great cardio workout — and a pretty view to go with it.

Paddleboarding or Kayaking

Great for your core, arms, and coordination. Also, it’s a peaceful way to spend time on the water (until you fall off. It’s fine. You’ll dry.).

Outdoor Yoga or Stretching

Take your mat to the backyard or a quiet park and let the sun do its thing while you breathe and stretch. It’s both great for stress relief and getting vitamin D!

2. How to Recognize (and Prevent) Heat Stroke

Heat stroke isn’t just a risk for marathon runners. It can happen when you’re gardening, walking the dog, or sitting in the sun too long at a soccer game. Here’s what to know:

Signs of Heat Stroke:

• Body temp above 103°F

• Skin that’s hot and dry (or sweating excessively)

• Dizziness, confusion, nausea

• Rapid pulse or shallow breathing

• Loss of consciousness
  

If you or someone near you shows these signs, get out of the heat and seek medical attention immediately.

 Prevention Tips:

• Drink water regularly – Don’t wait to feel thirsty. Sip all day. Be sure to include electrolytes!

• Wear light, breathable clothes – Natural fabrics and light colors help.

• Avoid peak sun hours – If possible, schedule outdoor time before 10 AM or after 4 PM.

• Protect your skin – Sunscreen, hats, and shade are your best friends.

• Listen to your body – Feeling lightheaded? Time to rest and cool down.
  

3. Healthy Drinks to Keep You Hydrated

Skip the sugary sodas and artificially-colored sports drinks. These options actually support your body (and taste amazing):

• Infused Water – Try cucumber-mint, lemon-lime, or strawberry-basil.

• Coconut Water – Natural electrolytes without the added junk (check the label!).

• Herbal Iced Teas – Hibiscus, peppermint, or rooibos teas are cooling and caffeine-free.

• Sparkling Water with a Splash of Juice – A little fizz + a little flavor = summer in a cup.

• Electrolyte Drinks – There are many on the market. I use SaltStix Electrolyte Chews
  I like them because they taste like candy and I don’t have to drink a ton of water to get the effects.
  Other brands include powders like  LMNT and NUUN .
  
  You can also make your own!
  
  DIY Electrolyte Drink:

  2 cups water

  ½ lemon, squeezed

  ¼ tsp sea salt

  2 tsp raw honey

  Mix and shake well. Store in the fridge for up to a week.

  
  DIY Citrus Electrolyte Drink:

  ½ cup fresh orange juice

  ¼ cup fresh lemon juice

  2 cups water

  2 tbsp organic maple syrup

  ⅛ tsp Himalayan pink salt

  Blend and store in glass bottles for easy hydration.

Summer is a beautiful time to move, play, and recharge — but your body needs extra care in the heat. Whether you’re chasing kids around the yard, biking on the beach or finally trying that sunrise yoga class, these simple tips will help you feel your best.

Remember: staying hydrated, listening to your body, and being proactive can help you avoid burnout and stay vibrant all season long.