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11 Healthy Summer Habits to Start Today

By Ethan Boldt

July 2, 2024

Summer is a season like no other. Work hours tend to be less intense, as summer is when most people take their longest holidays. The weather is warmer no matter where you live, so you can spend more time outdoors.

In other words, it’s a great chance to reset. With the extended outdoor time, warmer temps and sun exposure, the summer is when you want to make sure your habits are rock solid — to protect your skin, get proper hydration, eat fresh foods, exercise at the right times and more.

Summer is a great time to add some new habits or tweak existing ones, all in line with your goals to be healthier, fitter and also more relaxed.

Let’s see how it’s done.

1. Hydrate properly

As the summer heat is on, it’s key to maintain your body’s hydration level, particularly if you’re exercising outdoors. Hydrating properly fuels your muscles, helps nourish the skin and even helps keep you full between meals.

While water should be choice No. 1 in the summertime, water plus other electrolytes combined together can be even better on those hot days and before and after working out.

Electrolytes are minerals (including potassium, calcium and magnesium) that the body needs a steady supply of every day because they facilitate many functions. They’re especially important for regulating normal fluid levels, blood pressure, digestion and muscle contractions.

Ancient Nutrition's Multi Collagen Advanced Hydrate Lemon Lime or Mixed Berry are newer electrolyte powders that offer twice the number of electrolytes vs. leading sports drinks. They help you hydrate rapidly, faster than water alone.

2. Spend time outdoors

Summer is a great chance to spend more time outdoors, whether it’s your backyard, the local park, a nearby forest or the beach. With hopefully a little more “off” time, take advantage and get out there.

Why? Being outside is proven in multiple studies to reduce stress, boost mental health, support healthy immune function, lower blood pressure and improve your heart rate.

So try forest bathing, walking in the early morning before the heat and going for bike rides with loved ones. The American Heart Association suggests around two and a half hours of aerobic exercise per week, so rather than confining it to an indoor treadmill, get outside and have fun doing it.

Otherwise, just enjoy the outdoors, whether it’s cooking outside, working in your little garden or taking on an outdoor summer project.

3. Optimize skincare

With the increased exposure to the sun, it’s important to focus on summer skin care and avoid getting burned and photoaging, for example. Wear a broad-spectrum sunscreen of 30+ SPF and stay out of the sun when the UV rays are strongest, such as between 10am and 4pm.

If you get oily skin and breakouts in the summer, use a cleanser with exfoliating acids such as glycolic or salicylic acid. Follow up with a moisturizer based on your skin type.

Get more collagen in your diet as well, as it’s one of the main building blocks of your skin — it helps to form and maintain healthy skin, plus contributes to healthy elasticity and skin tone. Besides Multi Collagen Advanced Hydrate, Multi Collagen Protein Beauty Within is another collagen powder that can benefit the skin.

4. Try new sports and types of activity

Summer is a great time to dust off that bicycle or tennis racket, maybe even in-line skates. Or perhaps you want to try something new, such as pickleball or kayaking.

Most outdoor sports and activities that get your heart pumping improve heart health, increase your aerobic capacity, boost your metabolism and improve bone density. Plus your muscle tone, flexibility and strength can be improved, all the while you’re having fun.

5. Eat fresh fruits and vegetables

More seasonal fruits and vegetables are available at summertime than any other season. (Check out our list of best summer foods.) To get the most fresh veggies and fruits, head down to your closest farmer’s market.

Not only do you support your local farmers, but it gets you involved in the local community and creates a nice ritual. Plus you’re getting the freshest produce with its highest nutrient content.

Eating a diet rich in fresh fruits and vegetables is good for your heart health and waistline. Check out our article on a summer foods pantry to know what to stock up on.

6. Change your workout schedule

With summer’s higher temperatures, the post-work run or bicycle ride isn’t always as doable, as the heat may be peaking that time of day. Instead, consider getting your workout done in the morning.

For many, a morning workout can be a game changer, as it kicks your metabolism into gear early, helps focus your mind for the day and leaves your evening hours more free for leisure.

7. Have better breakfasts

Speaking of morning time and becoming more of a morning person, breakfast is critical to making the most of your early hours. Even if you don’t eat before your morning workout or walk, it’s critical to eat afterwards to help your muscles recover.

In addition, having a balanced breakfast with complex carbohydrates, healthy fats and protein helps support a healthy metabolism and staves off hunger later in the day.

Consider high-protein breakfast ideas like protein smoothies with fruit, Paleo pancakes and egg bites.

8. Eat lunch al fresco

Most of the year, we usually have to eat our lunch indoors because of the weather. At summertime, on a nice day, take it outdoors. Maybe it’s your front porch, the local park or a cafe table.

Being outdoors at lunchtime gives your brain a break from work monotony or your daily tasks, and it can also be a great time to catch up with a colleague in person or on the phone with a loved one.

Sometimes you may even choose a spot a little further from home or work that you can walk to, as that walk to and from can also be a boon for your day. Maybe you pack a lunch that day to save time as well as make sure you’re getting a healthy lunch.

9. Grill more often

Speaking of being outside, summer is the time to get out that grill. You literally keep the heat out of the kitchen and can make surprisingly easy, fast and healthy meals on the BBQ.

Plus, again, being outside helps calm the mind. Couple your meal with a summer mocktail and summer dessert to complete the experience.

10. Improve your snack game

You’re probably moving and sweating more in the summer, so your hunger is likely also higher. That means it’s smart to have the right snack options on hand, including when you go on the road.

Besides having healthy options like beef jerky, trail mix and fruit, consider making your own summer snacks like homemade chocolate protein bar, collagen protein bar, strawberry coconut energy balls and fig bars.

11. Perfect your sleep habits

Lastly, your chill-out summer isn’t complete without plenty of rest. Take an afternoon nap once in a while to feel refreshed. Go to bed earlier so you can wake up before the heat starts outside.

Having trouble sleeping or getting sleepy in the first place? Try our sample meal plan with foods that aid sleep like chicken, walnuts and bananas. It’s also key to avoid too much caffeine, sugar, alcohol and fried foods.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.