5 Health Hacks For Summer Wellness

Summer is the season that blends rest and recovery with staying active and healthy. It’s easy to be on a wellness journey when there is more time to exercise, healthy in-season fruits to snack on, and plenty of time for sleep.

“We see a spike in health-related queries during summer months,” Simon Greenberg, founder of Medidex, an AI-powered medical chatbot platform, said. “People want to enjoy the season but also stay safe and healthy.”

This includes searching the latest wellness trends and how to stay on top of health goals when not actively practicing for the athlete’s sport.

These top five health hacks will help athletes keep wellness a priority to have a fit and safe summer.

1. Short Workouts On Vacation

It can be hard to get in workouts when traveling or on vacation. Instead of missing a week of exercise, find ways to squeeze in short bursts of activity.

“Consistency matters more than intensity,” says Greenberg. “It’s better to maintain a modified routine than to skip exercise entirely because of the heat.”

This can be waking up earlier for a run on the beach before breakfast, or going to a hotel gym when temperatures are high. Download a fitness app to do bodyweight workouts for a quick full-body session or sightsee on foot.

2. Hydrate Before You Feel Thirsty

One of the best health hacks to know for summer is to drink water before feeling thirsty. Waiting until you feel thirsty means you’re already behind.

“Think of hydration as preventive medicine,” Greenberg explains. “Your body performs better when it’s properly hydrated, from regulating temperature to maintaining energy levels.”

Aim for about 8-10 glasses of water daily, but drink more when working out or spending time outdoors. Add slices of cucumber, lemon, mint, or berries to your water to upgrade hydration. This health hack also boosts antioxidant intake.

3. Eat Frequent Meals

Prevent feeling overly full and sluggish in the heat by eating smaller meals but more frequently. Consume fruits, vegetables, and lean proteins. Eating more protein will help athletes feel fuller longer, plus aid in muscle building.

4. Sleep Cool To Be Well-Rested

When it’s hot in your bedroom, you are more likely to wake up. Get a better night’s sleep by setting the AC, turning on a fan, sleeping with a window open, or sleeping on cooling pillows. It’s a great idea to take a cool shower before bed and wear breathable pajamas.

5.Never Skip Sunscreen

Even if it’s a cloudy day, sunscreen should always be applied. It’s possible to still get a sunburn on overcast days. Apply broad-spectrum SPF 30 or higher about 20 minutes before heading outside, and reapply every two hours. 

“People often forget that UV damage is cumulative,” said Greenberg. “Every unprotected exposure adds up over time.”

These health hacks make it easier to stay on top of overall wellness during the off-season. “Small changes make a huge difference. You don’t need to completely overhaul your lifestyle – just be more mindful about timing, hydration, and protection,” Greenberg said. “Summer is meant to be the season when we feel our best, and with the right approach, it absolutely can be.”