Need an energy boost this summer? Try these simple steps to revitalise your body and wellbeing

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  Published in Health and Fitness on Sunday, August 31st 2025 at 3:59 GMT

How to Keep Your Energy Levels Up All Summer Long

Summer’s long days, sweltering heat, and endless outside activities can leave even the most energetic people feeling drained. The bright sunshine that brings joy can also sap your stamina, and the sudden rise in temperature can trigger dehydration, poor sleep, and sluggishness. Yet, with a few intentional changes to your routine, you can maintain high energy levels while still enjoying all that summer has to offer. Below, we distil the most practical and evidence‑based tips from Woman & Home’s “How to Boost Energy in Summer” guide, plus a handful of extra resources linked within the article.

1. Re‑hydrate – Not Just with Water

Why it matters
Water makes up about 60 % of our body weight and is vital for every bodily function. When you sweat, you lose electrolytes (sodium, potassium, magnesium) that are critical for nerve conduction and muscle contraction. A simple drop in fluid balance can result in fatigue, headaches, and muscle cramps.

Practical steps
- Carry a reusable water bottle that you refill throughout the day. A 750‑ml bottle is a great size for most outings.
- Add a pinch of sea salt or a splash of electrolyte‑rich sports drink if you’re engaging in prolonged outdoor activity.
- Infuse your water with citrus slices, cucumber, or mint to make hydration more enjoyable – a tip highlighted in the article’s “Summer Hydration Hacks” section.
- Track your intake: the “Hydration Tracker” app linked in the article can help you meet the 2‑3 L daily target (roughly 8‑10 cups).

2. Fuel Up with the Right Foods

Avoid heavy, high‑carb meals
Large, carb‑rich lunches can spike blood sugar, followed by a sharp drop that leads to that mid‑afternoon slump. Instead, aim for balanced meals with protein, healthy fats, and low‑glycemic carbs.

Sample menu
- Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.
- Lunch: Grilled chicken or tofu salad with leafy greens, avocado, and a light vinaigrette.
- Snack: A handful of almonds or a small fruit smoothie (see the linked “Green Smoothie Recipes”).
- Dinner: Baked salmon, quinoa, and roasted vegetables.

Small, frequent meals
Eating 4‑5 smaller meals a day helps maintain steady energy. The Woman & Home article suggests “mini‑power‑packs” such as hummus and sliced bell peppers or a boiled egg with whole‑grain toast.

3. Prioritize Sleep & Rest

Heat often disrupts sleep, and a poor night’s rest amplifies daytime fatigue.

• Cool your bedroom: Use a fan, keep curtains drawn, and consider a cooling mattress topper.
• Create a wind‑down routine: Dim lights, avoid screens an hour before bed, and try a short stretch or meditation.
• Short power naps: A 15‑20 minute nap in the early afternoon can recharge you for the rest of the day (as recommended in the article’s “Summer Napping Guide”).

4. Harness Light and Shade

Morning sun
A 10‑minute walk in the morning sunlight boosts vitamin D, improves mood, and signals your circadian rhythm to stay alert. Avoid peak noon sun (10 a.m.–2 p.m.) when UV levels are highest.

Use shade strategically
When working or relaxing outdoors, alternate between shaded areas and direct sun. The article links to a “Shade‑Smart Checklist” that helps you find the best spots at parks and beaches.

5. Stay Cool – Literally

Heat stress is a real factor in summer fatigue.

• Dress in breathable fabrics: Cotton, linen, or moisture‑wicking blends keep sweat away from your skin.
• Cold showers or splash‑downs: A brief, cool shower after outdoor activity can lower body temperature and improve alertness (see the “Benefits of a Cold Shower” link).
• Cooling accessories: A cooling towel, neck gel pack, or a small fan can provide instant relief during a hot break.

6. Adjust Your Exercise Routine

Exercise is a proven energy booster, but timing matters.

• Early morning or late evening: These windows keep you out of the hottest part of the day.
• Low‑impact activities: Swimming, cycling, yoga, or light hiking are excellent options that let you stay hydrated while getting the cardio benefits.
• Short, intense sessions: A 20‑minute HIIT workout or a brisk walk can give a quick energy lift without the exhaustion that a long, grueling run might produce in heat.

The article also recommends “Hydration‑Friendly Workouts” that incorporate electrolyte drinks and suggest stretching before and after activity.

7. Mindful Energy Management

Your mental state can influence how energetic you feel.

• Take micro‑breaks: A 2‑minute stretch or a few deep breaths can reset focus.
• Stay social: Light-hearted interactions reduce stress and boost dopamine, giving you a quick “energy surge.”
• Practice gratitude: A daily gratitude journal can improve mood, leading to increased vitality (linked to the “Summer Mood Boosters” section).

Quick‑Reference Energy‑Boosting Checklist

Final Thoughts

Summer’s lure of sunshine and longer days can be a double‑edged sword: while it’s tempting to stay up late and enjoy every moment, the heat can sap your energy if you’re not careful. By staying hydrated, fueling properly, sleeping well, adjusting exercise timing, and managing heat exposure, you can keep your energy levels steady and relish all the season has to offer. Whether you’re a beach enthusiast, a garden‑loving parent, or simply looking to power through your summer schedule, these practical strategies will help you stay vibrant, alert, and ready for anything that comes your way. Enjoy your summer – and keep your batteries charged!