Long days of golden sunlight and lighter moods are the perfect time for a seasonal self-care routine refresh. With more sunshine, socialising, and time outdoors, life can feel more jam-packed in the summertime, which can lead to a slip in some of our healthier habits. With some small, seasonal shifts in how you take care of your body, mind, and skin, you can keep your glow and energy levels well into the new year.
Here’s how to make the most of the summer season with simple, science-backed self-care to keep you hydrated, energised, and glowing from the inside out.
1. Hydrate, Hydrate, Hydrate!
While it may be the most obvious point, it’s also the most important – and most likely the first thing to go. Those iced lattes on your morning walk, alcohol at the family BBQ, and long afternoons at the beach all contribute to dehydration. Even mild dehydration can leave you tired, prone to headaches, and slow your digestion, leaving you feeling sluggish.
Here’s how to beat dehydration in the summer:
- Add a pinch of Celtic sea salt or electrolytes to your water bottle to replace sodium, magnesium, and potassium lost through sweat.
- Make a batch of herbal iced tea to keep in the fridge to sip on as a non-alcoholic beverage option – try hibiscus, spearmint or berry and add fresh herbs like mint, lemon balm or rosemary for extra antioxidants and flavour.
- Prepare some hydrating snacks to grab and go from the fridge – try chopping up some strawberries, cucumber, and watermelon for an easy snack.
2. Nourish and Protect Your Skin
Your skin works overtime in summer – between heavy applications of sunscreen, increased sweating, moisture loss from the heat, and UV exposure, extra care is needed throughout the season.
Summer skin & hair rituals:
- Double cleanse your skin at night using an oil-based cleanser first to lift off dirt, sunscreen and sweat, followed by a gentle foaming or cream cleanser.
- Keep a hydrating aloe-containing face mist in your bag to refresh your skin throughout the day.
- Always wear SPF throughout the day and reapply after swimming or as per the instructions.
- Keep a container of pure aloe gel in your fridge for days when your skin needs extra soothing, hydration, or to take the heat out of a sunburn – it’s soothing, anti-inflammatory, and deeply hydrating.
- Rinse your face and hair after an ocean or chlorinated pool swim to remove salt or chlorine, followed by a leave-in conditioner for hair to lock in moisture, and a hydrating mist and moisturiser for your face.
- For an inside-out glow, support your skin’s repair and resilience with vitamin C, zinc, and collagen – a trio that helps protect your skin against free radical damage and keeps skin firm.
3. Eat Light, Eat Bright
Summer naturally calls for fresher, lighter meals – but overindulging at social events and the Christmas and New Year period can mean more heavy, fried foods (hello, fish and chips at the beach!), leaving you feeling sluggish and bloated.
Try some simple meal swaps:
- When eating out, choose lean protein like chicken, fish, or tofu, paired with a colourful salad over fish and chips for sustained energy. Many restaurants will offer these options – but don’t be afraid to order a combination of sides to suit your needs.
- Focus on antioxidant-rich foods such as berries, leafy greens, citrus, and herbs to fight oxidative damage caused by sun exposure, alcohol, and eating out more frequently. A real fruit berry sorbet over your usual salted caramel gelato still counts!
- Homemade olive oil and citrus dressings are not just easy and tasty, but so good for you – boosting healthy fats and vitamin C intake for glowing skin.
For extra support, take resveratrol and vitamin C daily – they help protect against oxidative damage, slow the visible signs of ageing, and promote collagen production from within.1,2
4. Move Mindfully
Exercise can be more enjoyable – and safer – when you work with the season, not against it. Here’s how:
- Exercise early in the morning or in the late afternoon to avoid peak heat and UV exposure.
- Mix it up with outdoor yoga, a beach walk, or a swim for a low-impact, mood-boosting movement that leaves you refreshed and not exhausted.
- Always rehydrate after exercise with electrolytes and a balanced meal or smoothie.
For extra energy support, adaptogens like rhodiola and ashwagandha, along with B vitamins, help sustain energy and balance stress levels during long, active days.
5. Rest, Reflect, and Reset
With longer days, and social calendars filling up, downtime can easily slip through your fingers. Remember, self-care isn’t only about doing – it’s about resting too.
Simple ways to rest and recharge:
- Read outside under a shady tree, or take a nap in a cool, dark room.
- Disconnect from screens and give your eyes a rest at least one evening a week.
- Start the day with a morning meditation or ground yourself outside with sunshine and bare feet.
- Try a yoga nidra or ‘non-sleep deep rest’ for those days where you don’t have time to nap but need to refresh and recharge quickly.
Mood and relaxation support: Magnesium and L-theanine help calm the nervous system and promote restful sleep3,4 – perfect for unwinding and soothing tired muscles and minds after busy summer days.
6. Support Your Body From Within
Summer brings more joy, energy, and connection, but can lead to feeling depleted. The right support can help you recover quickly so you can thrive:
Summer support checklist:
- Vitamin C and resveratrol for antioxidant protection
- Collagen & hyaluronic acid for plump, hydrated skin
- B vitamins & adaptogens for energy and stress support
- Magnesium and electrolytes for hydration and muscle function
- Zinc for skin, immunity, and repair
This season, let your self-care be light, simple, and nourishing – because taking a moment for yourself will allow you to get the most out of those long summer days.
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This article was written by Sophia Power, a Clinical Nutritionist.
Reference:
- Leis, K., et al. (2022). Resveratrol as a factor preventing skin ageing and affecting its regeneration. Postepy Dermatol Alergol, 39(3):439-445. https://pmc.ncbi.nlm.nih.gov/articles/PMC9326919/
- Khalid, A., et al. (2024). Role of vitamin C in skin aging mechanism-A narrative review. JHRR, 4(2). https://jhrlmc.com/index.php/home/article/view/1078
- Bulman, A., et al. (2024). The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis. Sleep Medicine Reviews, 81:102076. https://www.sciencedirect.com/science/article/pii/S1087079225000292
- Boyle, N.B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5):429. https://www.mdpi.com/2072-6643/9/5/429?