As the sun stretches its golden arms across the sky and the days grow longer, summer brings with it a vibrant energy—and a few hidden health challenges.
While the season calls for vacations, mangoes, and poolside fun, it also demands a little extra care for your body and mind.
From staying cool naturally to nourishing your system with seasonal foods, this is the perfect time to reconnect with nature’s rhythm and boost your well-being. Let’s explore some refreshing, simple, and natural tips to keep you feeling your best this summer.
Table of Contents
1.Hydrate Right: Keep Your Body Cool and Energized
1.Start your day with a glass of lukewarm water and a few drops of lemon or honey.
2.Sip infused water through the day—add slices of cucumber, lemon, mint, or even tulsi for flavor and extra health benefits.
3.Carry a reusable water bottle wherever you go—make it your summer buddy!
4.Add coconut water, chaas (buttermilk), or fresh fruit juices (without added sugar) to your daily routine.
5.Avoid soft drinks, energy drinks, or excess tea/coffee—they can actually dehydrate you.
6.Water is your best friend in summer. Aim for at least 8–10 glasses a day. Add lemon, mint, or cucumber to 7.your water for a refreshing twist. Avoid sugary sodas—they cause dehydration.
2. Eat Clean, Stay Lean This Summer
✅ Start Early: Begin your day with a glass of lukewarm water. Add a squeeze of lemon and a pinch of pink salt to boost electrolytes naturally.
✅ Keep It Flavorful: If plain water feels boring, spice things up with natural infusions—add slices of cucumber, lemon, mint, or even watermelon. It not only tastes great but also helps reduce body heat.
✅ Drink Regularly (Not All at Once): Sip water throughout the day instead of gulping it down occasionally. This helps your body absorb fluids better and keeps dehydration at bay.
✅ Go Beyond Water: Include coconut water, chaas (buttermilk), lemonade, or homemade fruit juices (no added sugar) in your routine to replenish lost minerals.
✅ Watch Out for Dehydrators: Limit intake of caffeine, alcohol, and sugary drinks—they may feel refreshing initially but can increase fluid loss.
✅ Check Your Body’s Signals: Dark yellow urine, dry lips, dizziness, or fatigue? Your body is asking for water. Listen to it!
🌟 Bonus Tip: Make hydration fun—use a colorful water bottle, set hourly reminders, or make a summer hydration tracker for yourself or your family.
Why it matters: Even 1–2% dehydration can impact your mood, focus, and physical performance. So keep sipping and stay sharp, cool, and full of life this summer!
Heavy meals can slow you down. Go for seasonal fruits, vegetable salads, curd, and buttermilk. These are cooling, easy to digest, and rich in nutrients.
3.Avoid Peak Sun Hours (12 PM – 3 PM)
The sun is at its most intense between 12 PM and 3 PM, and stepping out during this time can quickly lead to fatigue, sunburn, dehydration, or even heatstroke. Your body’s ability to cool itself drops when you’re exposed to high UV levels, especially during Indian summers.
So, it’s not just a good idea to stay indoors—it’s a summer survival strategy.
Plan your outdoor activities for early morning or evening. Midday sun can lead to heatstroke and fatigue. If you must go out, wear sunglasses and carry an umbrella or cap.
✅ Plan Smart: Schedule workouts, errands, or outdoor tasks for early morning (6–9 AM) or late evening (after 5 PM) when temperatures are lower and the air is cooler.
✅ Stay Indoors When Possible: If you must step out, limit the time spent directly under the sun. Try to stay in shaded areas, or walk under tree-lined paths or covered walkways.
✅ Dress for the Heat: Wear lightweight, loose-fitting cotton clothes in light colors. Don’t forget a wide-brimmed hat, sunglasses, and a cloth scarf or mask to protect your face from UV rays and dust.
✅ Carry Shade With You: Keep a small foldable umbrella in your bag—it’s a simple but powerful way to block the sun on-the-go.
✅ Keep a Cooling Kit: Carry a bottle of water, rosewater spray, or wet wipes to keep your skin cool and refreshed if you’re outside.
✅ Know the Signs of Heat Exhaustion: Dizziness, heavy sweating, weakness, or a rapid pulse? Get to a cool place fast, sip water, and rest. Never ignore these signs.
🌞 Bonus Tip: Download a weather or UV-index app to track the hottest hours in your city and get real-time alerts.
4.Dress Light and Breathable
Your clothing plays a big role in how your body handles the summer heat. The wrong fabrics can trap heat and sweat, making you feel uncomfortable and tired. The right ones, on the other hand, help your skin breathe, absorb moisture, and keep you cool—even on the hottest days.
✅ Go for Natural Fabrics: Choose breathable materials like cotton, linen, or khadi. These fabrics allow air to flow through, helping sweat evaporate and body temperature stay balanced.
✅ Pick Light Colors: Avoid dark shades like black or navy, which absorb heat. Instead, wear white, pastel, or light-colored clothes that reflect sunlight and keep you cooler.
✅ Loose is Lovely: Tight clothes trap heat and cause discomfort. Choose loose, flowy outfits like kurtas, t-shirts, palazzos, or light cotton dresses to allow movement and air circulation.
✅ Cover Without Suffocating: If you cover your head or face, use light cotton dupattas, scarves, or caps. Avoid synthetic masks or thick scarves that retain heat.
✅ Footwear Matters: Let your feet breathe too! Opt for open-toed sandals, slippers, or breathable shoes to avoid sweat buildup and foot odor.
✅ Sunglasses & Hats = Must-Have Accessories: A good pair of UV-protected sunglasses and a wide-brimmed hat or cap not only protect your eyes and face but also keep you stylish while shielding from sun damage.
🌬️ Bonus Tip: Try wearing anti-sweat undershirts or bamboo fabric inners—they wick moisture and prevent sweat patches in humid weather.
5.Stay Active, Stay Cool: Summer-Friendly Fitness Tips
Summer doesn’t mean you have to pause your fitness journey—it just means you need to tune in to your body and train smarter. Exercising in extreme heat without precautions can lead to fatigue, dehydration, or even heat exhaustion. But with a few simple tweaks, you can keep moving and stay energized all season long.
✅ Time it Right: Avoid working out during the hottest part of the day (12–4 PM). The best time? Early mornings (before 9 AM) or late evenings (after 6 PM) when it’s cooler and less humid.
✅ Choose Indoor or Shaded Workouts: Switch to home workouts, gym sessions, or shaded outdoor areas like parks with trees. Try yoga, pilates, or low-impact routines that don’t require high exertion in the heat.
✅ Hydrate Before, During & After: Drink water 15–30 minutes before your workout, take small sips while exercising, and rehydrate post-session. Consider adding electrolytes or lemon water after intense sweat sessions.
✅ Wear Sweat-Friendly Gear: Go for moisture-wicking, breathable fabrics (like dry-fit or cotton) that help sweat evaporate quickly and keep your body cool.
✅ Listen to Your Body: If you feel dizzy, sluggish, or too overheated—pause, cool down, and rest. Summer is not the time to push too hard.
✅ Try Fun Alternatives: Swap your usual gym session with something enjoyable and refreshing like:
A brisk walk at sunrise 🌅
A 20-minute indoor dance or Zumba session
A short evening cycling round
Swimming (if available) 🏊
🌿 Bonus Tip: Practice cool-down stretches and deep breathing (pranayama) post-workout to lower your body temperature and heart rate gently.
6.Include Cooling Foods in Your Diet
When temperatures rise, what you eat can either refresh your body or overheat it. Including the right cooling foods in your summer diet helps regulate body temperature, prevent acidity, support digestion, and keep you feeling light and energized all day long.
✅ Water-Rich Fruits:
Eat seasonal, hydrating fruits like watermelon, muskmelon, oranges, litchis, berries, and papaya. These are full of water, fiber, and vitamins to keep your body cool and digestion smooth.
✅ Cucumber & Leafy Veggies:
Cucumber, bottle gourd (lauki), spinach, and coriander are excellent natural coolants. Use them in salads, smoothies, or soups.
✅ Curd, Buttermilk, & Lassi:
Fermented dairy products like curd and chaas (buttermilk) are great for gut health and reducing internal heat. Add mint, cumin, or curry leaves for an extra punch!
✅ Coconut Water:
Nature’s electrolyte drink! Rich in potassium and magnesium, coconut water hydrates and balances body fluids better than packaged drinks.
✅ Sabja (Basil) Seeds & Chia Seeds:
Soak them in water and add to your drinks or smoothies. They help cool the stomach and reduce acidity or bloating.
✅ Mint, Fennel & Cardamom:
Use herbs and spices with cooling properties. Mint chutney, fennel tea, or cardamom-infused water can naturally beat the heat.
✅ Light Herbal Teas:
Try chamomile, hibiscus, or lemongrass tea (served cool) for a refreshing and calming effect.
🌟 Bonus Tip: Avoid excess onions, garlic, deep-fried snacks, or spicy gravies—they increase heat and may lead to acne, indigestion, or irritability in summer.
7.Take Cold Showers
A quick cold shower in the morning and evening can reduce body heat, freshen you up, and even improve sleep quality.When the sun is blazing and your body feels drained, nothing feels better than a cold shower. But it’s more than just a feel-good moment—cold showers have real benefits for your body and mind during the hot season.
✅ Instant Cool Down:
A cold or slightly cool shower lowers your body temperature, washes off sweat, and gives you an immediate sense of relief.
✅ Reduces Heat-Related Fatigue:
Feeling drained, dizzy, or low-energy? A cold shower helps reboot your system, improves blood circulation, and wakes you up—instantly!
✅ Soothes Skin:
Heat can irritate the skin and lead to rashes or prickly heat. Cold water helps calm skin inflammation, tighten pores, and wash off dirt and sweat effectively.
✅ Improves Mood:
Believe it or not, cold showers can boost your mood by stimulating the nervous system and triggering endorphin release (your feel-good hormones). It’s a natural stress-buster!
✅ Better Sleep:
A cool shower in the evening relaxes your muscles, calms your mind, and helps you sleep faster and deeper, especially when nights are hot and sticky.
🌿 Bonus Tip: Add a few drops of essential oils (like peppermint, eucalyptus, or rose) to your shower for a spa-like, refreshing experience.
8.Protect Your Skin—The Natural Way
Summer can be harsh on your skin—heat, sweat, dust, and UV rays can lead to breakouts, tanning, rashes, and dullness. Instead of relying on heavy chemical-based products, why not go back to basics?
✅ Use Natural Sun Protection:
Apply aloe vera gel, sandalwood paste, or cucumber juice before stepping out. These ingredients naturally soothe the skin and offer light protection from sunburn and irritation.
✅ Cleanse Gently, Twice a Day:
Use homemade ubtans or mild natural cleansers like rose water, besan (gram flour) mixed with milk, or multani mitti (fuller’s earth) to remove sweat, oil, and dirt—without drying your skin.
✅ Exfoliate Once or Twice a Week:
Mix oats, honey, and curd to make a gentle exfoliator. It removes dead skin cells and gives your face a healthy glow.
✅ Hydrate Your Skin:
Drink water, but also apply hydrating masks made of aloe vera, cucumber, or watermelon pulp. These ingredients cool the skin and replenish lost moisture.
✅ Combat Tan & Pigmentation:
Use a face pack of tomato juice + yogurt + turmeric twice a week. It helps lighten sun tan naturally and adds brightness to dull skin.
✅ Avoid Heavy Creams:
Choose light, non-comedogenic moisturizers or go with natural oils like aloe vera gel, rosehip oil, or cucumber gel that don’t clog your pores in the heat.
🌿 Bonus Tip: Always wash your face with cool water after coming home and apply a light layer of rose water or aloe gel to restore freshness.
9.Listen to Your Body
In the hustle of daily life, we often ignore small signs our body gives us—until they become too loud to ignore. But especially during the summer, paying attention to what your body is telling you can prevent exhaustion, dehydration, and even illness.
✅ Feeling Tired or Sluggish?
It might not be just “a lazy day.” It could be your body’s way of saying: “I’m overheated, or I need more hydration or rest.” Don’t push yourself—take a short break, drink water, and cool off.
✅ Headache, Dizziness, or Dry Mouth?
Classic signs of heat exhaustion or dehydration. Sip on coconut water, nimbu paani, or water with a pinch of salt and sugar. Rest in a cool, shaded place.
✅ Lost Appetite?
Normal in extreme heat. Instead of forcing heavy meals, try small, hydrating snacks like fruits, smoothies, or curd-based dishes. Listen and adapt.
✅ Excessive Sweating or No Sweating at All?
Both can be red flags. Sweating is how your body cools itself. If you suddenly stop sweating despite heat exposure, it’s a sign to stop, hydrate, and rest immediately.
✅ Irritability or Mood Swings?
Heat affects mental well-being too. If you’re easily frustrated, anxious, or mentally drained, take a cold shower, rest in a quiet space, and breathe deeply.
🧘 Bonus Tip: Practice 5–10 minutes of mindful breathing or body scan meditation before bed—it helps you reconnect with your body and reduce summer stress.
If you feel dizzy, tired, or excessively thirsty, take a break and cool down. Heatstroke symptoms should never be ignored.
10.Reset Your Sleep for the Summer Season
Summer nights can be challenging for getting a restful night’s sleep. With the heat and humidity, it’s easy to toss and turn, making you feel drained and unrested the next day.
But don’t worry—a simple sleep routine can make all the difference in ensuring you sleep soundly and wake up refreshed.
✅ Keep Your Bedroom Cool:
If possible, sleep with windows open for natural ventilation, or use a fan or AC to regulate the temperature. Your body’s internal temperature needs to drop slightly to fall into a deep sleep.
✅ Switch to Lighter Bedding:
Heavy blankets can feel suffocating in the summer heat. Opt for light, breathable sheets like cotton or linen, which are perfect for warmth regulation and comfort.
✅ Hydrate, but Don’t Overdo It:
Drink enough water to stay hydrated throughout the night, but avoid excessive fluids just before bed to prevent waking up for bathroom trips.
✅ Wind Down with a Relaxing Routine:
Turn off screens at least 30 minutes before bed. Instead, try a relaxing ritual like reading a book, listening to soothing music, or doing light stretches to calm your body and mind.
✅ Avoid Heavy Meals Before Bed:
Eating a large meal too close to bedtime can disrupt your sleep cycle. Opt for a light snack if needed, like a banana or a handful of nuts, which support better sleep.
✅ Try Cooling Aromatherapy:
Lavender, chamomile, or sandalwood essential oils are great for calming your mind. Use a diffuser or apply a few drops to your pillow to create a soothing environment for sleep.
🌟 Bonus Tip: If you have trouble falling asleep in the heat, try using a cool gel eye mask or placing a cold towel on your forehead for a few minutes before bed.
Summer nights can make it tough to get the rest you need. The heat and humidity disrupt your sleep cycle, leaving you tired and drained the next day.
Creating a cool and calming bedtime routine can help you sleep better, no matter how hot it gets outside.
Start by keeping your bedroom cool with a fan or air conditioner, and opt for light, breathable bedding. Drink water earlier in the evening to stay hydrated without waking up during the night.
Avoid heavy meals and caffeine before bed, and incorporate relaxing activities like reading or light stretches. Essential oils like lavender can also help you unwind.
A consistent routine will ensure you sleep deeply and wake up refreshed, ready to take on your summer days!
see our other blog on Healthy After 30: A Woman’s Guide to Feeling Her Best