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Summer invites us to step outdoors, to feel the sunshine, savor gardens in bloom, stroll on the beach, and enjoy vibrant gatherings with loved ones. Even those cozy afternoon thunderstorms offer a gentle pause, a nudge to rest and recharge.

With longer days and warmer temperatures, summer can motivate us to be active and soak in the joys of nature. Yet, the midday heat can sometimes mean we’re less inclined to move. That’s why listening to our bodies and prioritizing well-being becomes even more important.

Below, we’re sharing five gentle and holistic tips to help you stay cool, energized, and well all season long.

While some sources suggest eight cups of water a day, others recommend sipping about half your body weight (in ounces) each day. If you’re 150 lbs, that’s around 75 ounces, or about nine cups. If you’re active or spending time outdoors, it may help to have four to six ounces every 20 minutes.

The most important thing is to tune in to your thirst, choose hydrating options that feel good, and aim for pure, refreshing water when you can. If you’re looking for something new, try infusing your water with fresh fruit or cucumber slices for instant spa vibes. Coconut water is also a naturally sweet, electrolyte-rich sip. Compared to most juices, coconut water is lower in sugar and calories and provides extra potassium.

Remember, some energy or sports drinks may have added sugars or artificial ingredients. When in doubt, keep it simple and natural.

You might also enjoy cold, broth-based soups like gazpacho. They’re cool, light, and perfect for summer days.

Herbal teas can be wonderful companions on hot days. Peppermint tea is especially beloved for its naturally cooling sensation. Fenugreek tea is another gentle choice and a simple way to wind down, particularly if you’re looking to add variety to your hydration routine.

To help avoid the peak heat, plan outdoor activities earlier in the morning or later in the evening when it’s cooler and more comfortable.

Dress for the weather: Light-colored, loose-fitting clothing made from natural fibers like cotton can help you stay cool. Don’t forget a wide-brimmed hat, sunglasses, or even a chic parasol for extra sun protection.

Our community partners offer a variety of wellness options so you can feel your best all summer. Some ideas:

Chiropractic care can support your comfort and ease of movement, especially when seasonal routines shift.

Yoga and gentle, meditative moves can help balance body and mind. Early mornings and late evenings are ideal for practice. One classic restorative pose is Shavasana, also known as “legs up the wall.” If you have high blood pressure or health concerns, consider asking your yoga practitioner for personalized guidance.

With a little intentional planning and a bit of curiosity, your summer can be filled with vitality, nourishment, and joyful movement. Savor fresh fruits and herbal teas, seek shade when you need it, and let supportive holistic practices bring even more ease and energy to your days.