Easy Ways to Stay Healthy This Summer

Summer has its perks, long days, beach vibes, mangoes on repeat, but it can also leave you feeling totally wiped out if you’re not careful. Remember that old Glucon-D ad where the sun is shown drinking your energy through a straw? Yeah, it’s kinda like that.

The heat can sneak up on you, causing dehydration, fatigue, and that sluggish, can’t-move-from-the-sofa feeling. But here’s the good part: staying healthy in summer doesn’t need to be complicated. With a few smart, doable tips, from simple diet tweaks to sun safety musts, you can beat the heat like a pro.

Consider this your go-to summer survival guide. Save it, share it, and thank us when the sun starts turning up the heat!

What are the best ways to stay healthy in the summer?

Think of summer as a wellness boot camp, minus the boot camp. It’s the perfect time to eat better, move more, and hydrate like your life depends on it (because, sometimes, it does).

Here are the basics:

• Drink water like it’s your job
• Load up on cooling foods
• Protect your skin from UV damage
• Avoid peak sun hours
• Keep your body moving, but wisely
• Listen to your body signals

And if you’re still winging it without sunscreen or skipping meals because “it’s too hot to eat,” we need to talk.

How to maintain hydration during hot weather?

First rule of summer survival? Hydration. According to the CDC, adults should aim for at least 2.7 to 3.7 litres of fluids per day, and this need increases significantly in summer due to sweating. Yet, surveys show that nearly 75% of adults in India are chronically dehydrated.

Hydration tips to live by:

• Don’t wait to feel thirsty. Sip water throughout the day. If your mom’s anti-fridge (like mine), go old-school. Matka (earthen pot) water is naturally cool and even studies say it’s good for digestion and sunstroke prevention.
• Add natural electrolytes. Instead of falling for flashy powder drink ads (you know the ones), stick to summer drinks like lemon water, coconut water, or homemade nimbu pani with a pinch of salt and sugar.
• Eat water-rich foods like watermelon, cucumbers, oranges, and strawberries. You can also freeze fruit chunks in water or make popsicles for the kids (or yourself, no shame) and make this summer fun.
• Carry a reusable bottle, seriously, make it your summer accessory.

What should I eat to stay cool and healthy in summer?

When it’s blazing outside, your body naturally craves light, refreshing food—and honestly, it’s smart like that. Studies say that eating more fruits and veggies in the heat can actually help lower your core body temperature by up to 2°C. That’s a game-changer when you’re melting under the sun.

Nutritionist Nmami Agarwal recommends loading up on seasonal produce and light meals to keep your energy up and digestion happy during summer. Think easy-to-digest, hydrating foods that won’t weigh you down. ​

Here’s your go-to summer food list:

• Fruits: Watermelon, mangoes, lychees, berries, papayas
• Veggies: Cucumber, tomato, zucchini, leafy greens
• Dairy: Buttermilk, curd, chilled smoothies
• Extras: Coconut water, mint, fennel seeds, chia seeds

What to skip? Heavy fried stuff and red meat. They build up heat in the body and can make you feel sluggish. Try wrapping up dinner before 8 PM and keep it light. Your gut will sleep better, and so will you.

How can I prevent dehydration in hot weather?

Dehydration doesn’t always feel dramatic. Sometimes, it's just fatigue, dry mouth, or dizziness. 

Signs to watch for:

• Dry lips and skin
• Reduced urination or dark-colored pee
• Muscle cramps
• Irritability or lack of focus
  
   

Stay ahead of it:

• Keep ORS or electrolyte drinks handy.
• Add fruits like musk melon and pomegranate to meals.
• Avoid carbonated drinks and alcohol—they dehydrate faster than you think.

Tips for exercising safely in the summer heat

Yes, you can still work out. No, it shouldn’t be under the 2 PM sun.

Tips that keep you safe:

• Stick to shaded or indoor areas.
• Choose breathable fabrics. Do not wear dark coloured clothes.
• Listen to your body, pause if you feel dizzy or too hot.
• Try swimming or yoga as low-impact, summer-friendly options.

Bonus tip: Post-workout? Coconut water > energy drinks. Always.

What’s the importance of sunscreen in summer?

Let’s keep it simple - sunscreen is not optional.

Even on cloudy days, UV rays do their sneaky damage. Over time, unprotected exposure can lead to skin ageing, sunburns, or worse - skin cancer.

Dr. Mona Gohara, a board-certified dermatologist, recommends using SPF 50+ broad-spectrum sunscreen, reapplying every two hours, and incorporating other sun protection measures like wearing protective clothing and seeking shade during peak UV hours.

Remember these sunscreen rules:

• Apply 15 minutes before stepping out
• Don’t skip ears, neck, and feet
• Use a gel-based formula if you have oily skin
• Reapply, no matter how waterproof it claims to be

What’s an ideal summer skincare routine for oily skin?

Oily skin in summer = breakouts, grease, and shine. But don’t worry, it’s manageable with a simple summer skincare routine.

Your no-fuss routine:

1. Cleanse: Twice a day with a gel-based face wash. Products like CeraVe Foaming Facial Cleanser and Neutrogena's Ultra Gentle Daily Cleanser are known for effective oil removal without over-drying.

2. Tone: Use rose water or an alcohol-free toner.

3. Moisturise: Yes, even oily skin needs moisture. Go for non-comedogenic gel moisturisers.

4. Sunscreen: Lightweight, matte finish SPF 50.

5. Weekly Detox: Try a clay mask or charcoal pack. Don’t overwash your face. It’ll trigger more oil production.

How to prevent heatstroke and stay cool naturally?

Heatstroke can be dangerous, and it creeps up fast. India experienced nearly 25,000 suspected heatstroke cases and at least 56 deaths between March and May 2024 due to severe heat waves.

Stay ahead of it by watching your exposure and energy levels.

Top prevention tips:

• Stay indoors from 11 AM to 4 PM.
• Use cooling herbs like mint or coriander in food and drinks.
• Wear loose, cotton clothes in light shades.
• Drink herbal teas like hibiscus or chamomile iced.

Quick fix: Soak your feet in cold water after being out—instant body temp relief.

What are some easy ways to stay healthy during the summer at home?

Summer wellness doesn’t always need big changes—just smart tweaks.

• Keep curtains closed to block heat
• Switch to cotton bedsheets
• Drink herbal teas before bed
• Wake up early for morning walks
• Add lemon and cucumber slices to your water pitcher

Frequently Asked Questions (FAQs)

1. How much water is enough during summer?

In hot weather, adult men should aim for 3.7–4 litres and women for 2.7–3 litres of fluids daily, including water, beverages, and moisture from foods. If you're sweating heavily or exercising, increase your intake by 0.5–1 litre per hour of activity. Monitoring urine colour, pale yellow, indicates good hydration, which is a practical way to assess your fluid needs. 

2. Can I skip sunscreen on indoor days?

No, it's advisable to wear sunscreen indoors. UVA rays can penetrate glass windows, potentially leading to skin ageing and damage over time. Additionally, blue light from screens may contribute to skin issues. Applying a broad-spectrum SPF daily helps protect your skin, even when you're inside.

3. Are smoothies okay in summer diets?

Absolutely! Smoothies made with fresh fruits, vegetables, and yoghurt or plant-based milk are hydrating and nutrient-rich. They provide essential vitamins, minerals, and fibre, supporting overall health. Just be cautious with added sugars; opt for natural sweetness from fruits.

4. What’s a quick summer snack that’s also healthy?

Frozen grapes are a refreshing and hydrating treat. Fruit chaat, combining various fruits with a dash of chaat masala, offers a flavorful and nutritious option. Cucumber sticks paired with hummus provide a crunchy, fibre-rich snack that's both satisfying and cooling.

5. How often should I shower in summer?

Showering once daily is generally sufficient for most people. If you're sweating heavily or exposed to pollutants, a second shower may be beneficial. Use lukewarm water to prevent skin dryness, and avoid harsh soaps to maintain the skin's natural barrier.

Let’s wrap this up 

Summer doesn't have to drain you. In fact, it can be your healthiest season yet—with the right habits. Prioritise hydration, eat smart, take sun protection seriously, and move your body when it feels right.

You don’t need perfection, you need consistency.

So go ahead, chill your watermelon, grab that SPF, and soak up the sunshine (safely). Your summer glow-up starts now!

Read also

• Home Remedies For Glowing Skin

References

1. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/how-much-water-should-you-drink-in-summer-to-feel-hydrated-in-summer/articleshow/11070425
2. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/
3. https://www.cdc.gov/nutrition/features/healthy-eating-tips.html
4. https://www.cdc.gov/ncird/whats-new/stay-healthy-during-holidays.html