August is National Wellness Month, a perfect time to focus on self-care, healthy routines, and creating balance in your daily life. While wellness is important year-round, summer offers unique opportunities to refresh your habits, spend more time outdoors, and build energy that lasts well into the colder months.
This article talks about actual, science-backed methods for increasing your energy, mood, and health this summer—and beyond.
Why Make Well-being a Priority During Summer?
With its longer days, warmer weather, and fresh foods, summer is an ideal time to form healthy habits. Gradual, small lifestyle changes—improving diet, exercising, and coping with stress—can reduce chronic disease risk and improve quality of life, according to the Centers for Disease Control and Prevention (CDC).
Perfection is not the goal, but improvement—forming habits that are pleasurable and can be maintained.
1. Stay Hydrated the Smart Way
Why it’s important: Dehydration can lead to fatigue, headaches, poor focus, and even mood swings. During hot weather, fluid loss due to sweating is much higher.
Science says: Studies in the Journal of Nutrition demonstrate that even mild dehydration will negatively affect cognitive function and mood in men and women.
How to do it:
•Drink 8–10 cups of fluids daily (more if exercising outdoors).
•Eat foods that contain high amounts of water, such as watermelon, cucumbers, and oranges.
•Skip sweetened sodas and energy drinks—opt for infused water or herbal teas instead.
2. Move More, Outdoors if Possible
Why it matters: Exercise strengthens cardiovascular health, bones, and muscles, and boosts mood by releasing endorphins.
Science says: The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week. Outdoor exercise can also boost vitamin D levels and reduce stress.
How to do it:
• Walk in the early morning or evening to avoid the hottest part of the day.
• Find low-impact summer activities like swimming, cycling, or yoga in the park.
• Invite family and friends along to make it enjoyable and social.
3. Eat Seasonal, Colorful Foods
Why it matters: Summer produce is high in vitamins, minerals, fiber, and antioxidants that protect against inflammation and illness.
Science says: Plant-rich diets have been linked to lower rates of heart disease, type 2 diabetes, and certain cancers (Harvard T.H. Chan School of Public Health).
How to do it:
• Fill half your plate with vegetables and fruits at every meal.
• Sample farmers’ market goodies—zucchini, bell peppers, tomatoes, berries.
• Grill vegetables or make raw salads with healthy fats like olive oil or avocado.
4. Prioritize Restorative Sleep
Why it counts: Lack of sleep impacts memory and mood, immune function, and weight management.
Science says: Adults need 7–9 hours per night, according to the National Sleep Foundation. Regular sleep and wake times help your body regulate its circadian rhythm.
How to do it:
•Go to bed and wake up at the same time every day—even on weekends.
•Avoid screen time 1 hour before bedtime.
•Make our bedroom cool, dark, and especially so on warm summer nights.
5. Manage Stress Every Day
Why it matters: Ongoing stress can lead to high blood pressure, stomach issues, anxiety, and compromised immune function.
Science says: Mindfulness and relaxation have been proven to lower levels of the stress hormone (cortisol) and improve mental health outcomes (JAMA Internal Medicine).
How to do it:
• Make 5–10 minutes a day for meditation, deep breathing, or stretching.
• Get outdoors—green spaces can decrease stress and boost mood.
• Keep a gratitude journal to shift focus to good things that happen.
6. Remain Socially Connected
Why it matters: Healthy social relationships correlate with better mental health, reduced stress, and longer life expectancy.
Science says: A landmark study in PLOS Medicine found that social relationships can boost survival by 50%, placing them on par with exercise or diet.
How to do it:
• Regularly plan get-togethers with friends or family.
• Sign up for a summer hobby club, recreational sports team, or volunteer experience.
• Schedule regular phone or video chats with distant loved ones.
Wellness as a Way of Life
National Wellness Month is a reminder to put your well-being at the top of your to-do list. Start small—choose one or two habits to attempt this month, and go from there. The key to lasting change is consistency and enjoyment, not restriction or perfection.
By drinking, moving, eating, sleeping, stressing less, and connecting, you can recharge and boost your health—not just in summer, but throughout the year.
References:
• Centers for Disease Control and Prevention (CDC)
• American Heart Association
• Harvard T.H. Chan School of Public Health
• National Sleep Foundation
• Journal of Nutrition
• JAMA Internal Medicine
• PLOS Medicine
