6 Healthy Habits and Cues for a Vibrant Summer

As the warmth and brightness of summer is upon us, it's the perfect time to revitalize our health and well-being. Embracing a vibrant summer isn’t just about soaking up the sun; it’s about nurturing habits that enhance our vitality and radiance every day. Whether you're aiming to boost energy levels, improve mood, or simply feel your best, integrating these six daily habits into your routine can help you thrive and shine all summer long. I've also included cues for each because it helps to have a trigger that can initiate the behavior & help make the habit stick.

1. Stay Hydrated

In the heat of summer, hydration is essential. Start your day by sipping water first thing, and keep a reusable bottle handy throughout the day. Infuse your water with slices of lemon, cucumber, or mint for a hydrating twist. Prioritize fluids not just during activities, but as a constant companion to keep your body cool and functioning optimally.

Cue: Keep a filled water bottle on your nightstand, desk, and/or in your bag as a visual reminder to sip regularly throughout the day.

2. Practice Sun Safety

Enjoy the sunshine responsibly by practicing sun safety. Apply broad-spectrum sunscreen with SPF 30 or higher before heading outdoors, and reapply every two hours or after swimming or sweating. Wear a wide-brimmed hat, UV-protective sunglasses, and lightweight, long-sleeved clothing to shield your skin from harmful UV rays.

Cue: Make sunscreen application the last step of your morning skincare routine to ensure you're protected all day.

3. Engage in Regular Outdoor Activity

Physical activity is vital to a healthy lifestyle, so take advantage of the longer days and warmer weather by engaging in the outdoor activities you enjoy. From early morning walks, yoga at a park, and evening jogs to swimming, biking, and gardening, outdoor exercise boosts mood, enhances cardiovascular health, and provides a refreshing change of scenery.

Cue: Schedule outdoor activities on your calendar or set a daily reminder to step outside for at least 30 minutes of active movement.

4. Enjoy Seasonal Fruits & Vegetables

Celebrate the bounty of summer by incorporating seasonal fruits and vegetables into your daily meals. Enjoy juicy watermelon slices, vibrant salads bursting with fresh tomatoes and cucumbers, or grilled corn on the cob. These colorful, nutrient-rich foods not only nourish your body but also support overall health and hydration.

Cue: Plan your meals and snacks around seasonal produce available at local farmers' markets or grocery stores to enjoy the freshest flavors of summer.

5. Seek Shade

While enjoying outdoor activities, seek shade during peak sunlight hours, typically between 10 AM and 4 PM. Whether it's under a tree, a beach umbrella, a canopy, or indoor space, taking breaks in shaded areas helps reduce your overall sun exposure and keeps you cool and comfortable. This can even be a perfect time for quieter activities like reading, journaling, or an al fresco meal.

Cue: Pack a portable umbrella or seek out shaded spots in parks or outdoor venues where you spend time during sunny days.

6. Prioritize Restful Sleep

Longer daylight and more social activities can make it tempting to shorten your nights so you can squeeze more into your days. But a consistent sleep schedule supports your body’s internal clock. Wind down each day with a soothing evening routine that promotes restful sleep.Listen to soft music, journal, or take a bath to cue your body to relax. Create a calm atmosphere by dimming lights, reducing screen time before bed, and practicing relaxation techniques such as deep breathing or gentle stretching. Aim for 7-9 hours of quality sleep each night to support physical and mental well-being. You’ll wake up refreshed & ready to make the most of next day’s adventures.

Cue: Perform sleep rituals before bed, and establish a consistent bedtime and wake-up time to regulate your body's internal clock and improve sleep quality throughout the summer.

By incorporating these six habits into your daily summer routine with mindfulness and consistency, you can enhance your well-being and feel the positive impact on your overall summer experience. Listen to your body, adjust as needed, and enjoy the journey to a healthier, more radiant you this summer.