Keep Your Cool: Expert Tips for a Hot Summer

saidqabbaah
Jul 31, 2024
4 min read

Updated: Dec 27, 2025

The arrival of summer brings with it those much anticipated sun-filled days and warm evenings, the kind that encourage you to slow down, unwind, and savour life outdoors. The perfect opportunity to reconnect with yourself and your surroundings.

However, higher temperatures and longer days can also place extra demands on your body. Heat, dehydration, and disrupted routines can leave you feeling tired, sluggish, or not quite yourself if you are not careful.

By adopting a few simple habits, you can stay refreshed, protect your health, and feel your best throughout the season. Here are seven practical ways to stay cool and energised all summer long.

Stay Hydrated

Hydration quickly becomes your best friend on hot summer days. When fluid levels dip, your body tends to signal distress sooner rather than later; you may feel unusually lethargic, light-headed, or slightly dazed. If these warning signs are ignored, dehydration can progress and increase the risk of more serious health problems.

Make water a constant companion throughout the day, particularly when spending time in the sun. Also, bring hydration into your meals by choosing water-rich foods such as watermelon, cucumber, and fresh greens. Together, they help keep you hydrated and better equipped to cope with the heat.

"Hydration quickly becomes your best friend on hot summer days.”

Enjoy the Outdoors Safely

Make the most of sunny days by stepping outside and breathing in the fresh air. Whether it’s a jog, a bike ride, or just a short walk, allow your body to move while your mind slows down. Time spent outdoors is known to improve your mood and also provide a natural boost of vitamin D as you take in the world around you.

As temperatures rise, it’s also important to listen to your body. Wear light, breathable clothing, seek shade whenever you need a break, and sip water regularly. Try to avoid strenuous activity during the hottest part of the day, as a little extra care can go a long way in protecting you from overheating, sunburn, and heat-related illnesses.

Maintain a Balanced Diet

Summer is full of tempting flavours, from ice cream on the beach to late evening barbecues, but nourishing your body will help you enjoy every moment with constant energy and a clear mind. Think colourful when you fill your plate. Let fruits and vegetables become the focus, with wholegrains and your favourite source of protein sharing the rest of the space.

Prioritise lighter, refreshing choices that feel good in the heat, such as fresh salads, chilled vegetable soups, fruit bowls, or grilled fish and chicken, which can be both satisfying and gentle on your system. Also, try to keep processed foods, added salt, sugar, and unhealthy fats to a minimum.

Most of all, listen to what your body is telling you. Slow down, savour each bite, and enjoy your meals with intention. A mindful approach helps you avoid that uncomfortable feeling of overdoing it and brings a little more joy to your summer table.

Practise Sun Safety

There’s nothing quite like soaking up the sunshine, but your skin deserves a little care along the way. Apply a broad-spectrum sunscreen generously to any exposed skin, and reapply regularly, particularly after swimming or sweating.

When the sun is at its strongest between 10 a.m. and 4 p.m., try to stay out of direct sunlight where possible and choose light, protective clothing, a reliable hat, and a good pair of sunglasses. With just a few mindful habits, you can enjoy the brightness of summer while helping to keep your skin healthy and well protected.

Keep Cool

Give yourself permission to slow down and retreat indoors during the hottest part of the day, when the sun is blazing. Let a fan or air conditioner create a cool, comfortable space, and take a refreshing shower whenever you need a moment to reset and recharge.

If you do need to venture outside, take regular breaks to cool off, and aim to leave physically demanding tasks for the cooler hours. Your body will thank you for the extra care and attention.

Prioritise Rest and Relaxation

As you move through the spontaneity of summer, remember to allow time for yourself as well. Aim for 7-9 hours of restful sleep each night, allowing both body and mind the chance to fully reset.

Also, don’t underestimate the power of small, quiet moments; a few pages of a favourite book, a slow morning meditation, or a peaceful stroll under the trees. These gentle yet meaningful pauses help restore your energy and allow you to fully enjoy everything the season has to offer.

Stay Active Indoors

When hot weather keeps you indoors, it doesn’t have to disrupt your fitness routine. Transform your living space into a mini gym; join an energising fitness class, roll out your yoga mat for calming stretches or Pilates, or fire up a quick bodyweight workout with squats, lunges, and push ups. Even without stepping outside, you can stay active and continue making steady progress towards your fitness goals.

"Feeling well allows you to be fully present."

Make the Most of Summer

Summer offers a chance to truly enjoy the little moments and build lifelong memories. But this should never come at the expense of our health, which must remain a top priority. Feeling well allows you to be fully present, celebrate the good times, and carry them with you long after summer fades. In doing so, good health makes it easier to enjoy life, whatever the season.