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3 min read

Mom's Summer Survival Guide: Stay Fit, Hydrated, and Relaxed

Mom's summer survival guide

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Summer is a time for sunshine, outdoor activities, and creating lasting memories with your family. As a busy mom, it’s essential to prioritize your health and well-being to fully enjoy the season. Here are some practical summer wellness tips to help you stay healthy, hydrated, and energized all summer long.

stay hydrated

Hydration is crucial during the hot summer months. Dehydration can lead to fatigue, headaches, and even heat exhaustion. Here are some tips to keep your hydration levels up:

  1. Drink Plenty of Water: Aim for at least 8-10 glasses of water a day. Carry a reusable water bottle with you wherever you go to remind yourself to drink regularly. This is one of my favorite stylish and practical water bottles that make it easy to stay hydrated on the go.
  2. Infuse Your Water: If plain water seems boring, try infusing it with fresh fruits, herbs, and vegetables. Lemon, cucumber, and mint make refreshing additions that can make drinking water more enjoyable.
  3. Eat Water-Rich Foods: Incorporate foods with high water content into your diet, such as watermelon, cucumbers, strawberries, and oranges. These not only keep you hydrated but also provide essential vitamins and nutrients.

sun protection

Protecting your skin from the sun’s harmful UV rays is vital to prevent sunburn, premature aging, and skin cancer. Here’s how you can keep your skin safe:

  1. Use Sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30 every day, even on cloudy days. Reapply every two hours and after swimming or sweating. You can find highly-rated sunscreens that provide excellent protection for the whole family.
  2. Wear Protective Clothing: Opt for lightweight, long-sleeved shirts, wide-brimmed hats, and sunglasses to shield your skin from direct sunlight. UPF (Ultraviolet Protection Factor) clothing can provide additional protection.
  3. Seek Shade: Try to stay in the shade during peak sun hours, usually between 10 a.m. and 4 p.m. When at the beach or park, bring an umbrella or tent to create your own shaded area.

stay active

Staying active is essential for your physical and mental well-being. Summer offers plenty of opportunities for fun outdoor activities that keep you moving:

  1. Morning Walks or Runs: Start your day with a brisk walk or run in the cooler morning hours. It’s a great way to boost your energy levels and enjoy the peacefulness of early mornings.
  2. Swimming: Swimming is a fantastic full-body workout that’s easy on the joints. Whether you’re at the pool, lake, or beach, swimming can help you stay fit and cool off.
  3. Outdoor Yoga: Practice yoga in your backyard, at a park, or even on the beach. It’s a great way to connect with nature while improving flexibility and reducing stress. Consider investing in a durable yoga mat that is perfect for outdoor use.

healthy eating

Maintaining a balanced diet is key to feeling your best during the summer. Focus on fresh, seasonal produce and light, nutritious meals:

  1. Summer Salads: Incorporate plenty of fresh vegetables, fruits, and lean proteins into your salads. Try a mix of greens, berries, grilled chicken, and nuts for a refreshing and nutritious meal.
  2. Grilling: Grilling is a healthy way to prepare meats, fish, and vegetables. Experiment with marinades and spices to add flavor without extra calories. Quality grilling tools can make your summer cookouts even more enjoyable.
  3. Smoothies: Blend up smoothies with your favorite fruits, vegetables, and a protein source like Greek yogurt or protein powder. Smoothies are a quick and easy way to pack in nutrients, especially on busy days.

mental well-being

Taking care of your mental health is just as important as your physical health. Here are some tips to keep your mind calm and stress-free:

  1. Mindfulness and Meditation: Spend a few minutes each day practicing mindfulness or meditation. It can help reduce stress and improve your overall mood. There are many great meditation apps and resources available to guide you.
  2. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process emotions and set intentions for the day. Consider using a beautiful journal to make the experience even more special.
  3. Quality Time with Loved Ones: Make time for activities that you enjoy with your family and friends. Whether it’s a picnic, a game night, or a day trip, these moments can provide joy and relaxation.

rest and recovery

Rest is crucial for overall wellness. Ensure you’re getting enough sleep and allowing your body to recover from daily activities:

  1. Establish a Sleep Routine: Try to go to bed and wake up at the same time every day. Create a calming bedtime routine to signal to your body that it’s time to wind down.
  2. Create a Comfortable Sleep Environment: Keep your bedroom cool, dark, and quiet. Investing in a good mattress and blackout curtains can make a significant difference in your sleep quality.
  3. Take Breaks: Don’t forget to take short breaks throughout your day to rest and recharge. Even a few minutes of relaxation can help you stay focused and energized.


Staying cool during the hot summer days is essential to avoid heat-related illnesses:

  1. Air Conditioning and Fans: Make sure your home is equipped with air conditioning or fans to keep the indoor temperature comfortable. Portable fans can be a lifesaver on especially hot days.
  2. Cool Showers: Taking a cool shower can help lower your body temperature and refresh you instantly. Use invigorating body washes to enhance the experience.
  3. Cool Snacks: Enjoy frozen treats like homemade popsicles or smoothies to cool down. These can be made with healthy ingredients and are a fun way to beat the heat.


By following these summer wellness tips, you can enjoy a healthy, happy, and energized season. Remember to listen to your body, stay hydrated, protect your skin, and make time for rest and relaxation. Here’s to a vibrant and joyful summer!

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mom's guide to staying fit in the summer