Energize Your Summer!
Summer is the season of movement—long walks on sunny trails, bike rides along the coast, outdoor yoga, beach days, hikes, and impromptu adventures. But staying active in the heat and longer daylight hours also means your body needs smart support. Whether you're hitting the trails or chasing your kids around the yard, these nutrition, lifestyle, and supplement tips will help you keep your body moving and make the most of summer.
Eating for Energy & Hydration
Best Summer Foods to Fuel an Active Body
Your body needs the right balance of carbohydrates, protein, healthy fats, and hydration to perform at its best. These foods are seasonal, nutrient-packed, and perfect for supporting movement:
Watermelon & Berries – High in antioxidants and water content, they help reduce inflammation and keep you hydrated.
Leafy Greens (spinach, arugula, kale) – Rich in magnesium and iron, which support muscle function and oxygen transport.
Quinoa & Brown Rice – Complex carbs that provide long-lasting energy without a crash.
Greek Yogurt – A protein-rich snack with probiotics to support gut health and recovery.
Bananas – Great for replenishing potassium lost through sweat and avoiding muscle cramps.
Cucumbers, Celery & Citrus – Hydrating and electrolyte-boosting options for hot days.
Hydration Tips
Aim for at least 8–10 cups of water per day, more if you’re sweating heavily.
Add electrolytes (sodium, potassium, magnesium) through electrolyte powders or DIY sports drinks.
Infuse water with lemon, mint, or cucumber for flavor and an extra hydration boost.
Smart Summer Lifestyle Habits
Adapt to the Heat
Exercise early or late to avoid peak heat hours (11 am–3 pm).
Wear light, breathable fabrics and apply sunscreen to protect your skin.
Take cool showers as needed to cool down.
Prioritize Rest and Recovery
Longer days can throw off sleep cycles. Stick to a consistent sleep schedule to allow your body time to recover.
Add stretching, foam rolling, or yoga into your weekly routine to keep joints and muscles happy.
Consider taking active rest days—like a light swim or walk—to keep blood flowing without overexerting.
Energizing Supplements for An Active Summer
When food alone isn’t enough—or your activity level increases—targeted supplements can support your summer wellness goals.
Top Picks:
Magnesium Glycinate – Helps prevent cramps, supports muscle relaxation, and aids recovery after long days in the sun.
Electrolyte Powders – Replenish what you lose through sweat; look for ones with no added sugars or artificial dyes.
B-Complex Vitamins – Boost energy production at the cellular level—especially helpful for those who feel sluggish in the heat.
Omega-3 Fish Oil – Reduces inflammation, supports brain function, and promotes joint flexibility.
Turmeric (with black pepper) – A natural anti-inflammatory to help reduce soreness and support mobility.
Vitamin D – Even though it's sunny, supplementation may still be needed depending on your skin tone and sun exposure.
Summer is short—make the most of it by fueling your body wisely, staying hydrated, and moving in ways that bring you joy. Whether you’re chasing sunrises on a trail or going for a sunset bike ride, your body will thank you for the care and nourishment you give it.
Here’s to a vibrant, active, and joyful summer!
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.