27 Summer Health and Fitness Habits to Boost Your Glow
Summer is the perfect time to boost your glow, refresh your routine, soak up the sunshine, and prioritize your health in ways that feel fun and energizing. With longer days and warmer weather, it’s easier to get outside, enjoy fresh foods, and tune into what your body truly needs to thrive.
Whether you’re looking to stay active, eat better, boost your mood, or simply feel more vibrant this season, small, intentional habits can make a big difference. This list of simple summer health and fitness habits is here to inspire you to take care of your body, mind, and energy all season long.
From hydrating first thing in the morning to trying new outdoor workouts and enjoying colorful, seasonal meals, these tips are designed to help you feel your best—without the pressure.
Think of it as your summer wellness checklist: pick a few habits to start with and build from there. Let’s make this your healthiest, happiest summer yet!
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Summer Habits for Health and Fitness
1. Drink 8oz of water first thing each morning
Start your day by rehydrating your body with a tall glass of water. After a full night’s rest, your body is naturally a bit dehydrated, and drinking water first thing helps wake up your digestive system, flush out toxins, and energize your cells. Adding a slice of lemon offers a refreshing flavor and a little vitamin C boost, while mint can help soothe digestion and awaken your senses.
2. Wear face and body SPF every day
Sun damage can happen even when the skies are overcast or you’re spending time near windows. A broad-spectrum SPF protects your skin from harmful UVA and UVB rays, preventing premature aging, sunburn, and long-term skin damage. Make applying sunscreen part of your daily routine—like brushing your teeth—to keep your skin safe and glowing all summer.
I love these products and use them daily:
- For Face: Naked Sundays CabanaClear Water Gel Serum SPF50
- For Over Makeup: Naked Sundays SPF 50+ Hydrating Glow Mist
- Tinted Face: Australian Gold Botanical SPF 50 Tinted Face Sunscreen (limited shades)
- For Body: BLUE LIZARD Kids Sunscreen Lotion SPF 50 (good for swimming)
3. Eat hydrating foods – think watermelon, cucumbers, berries, and citrus
During the hot summer months, it’s especially important to eat foods that support hydration. Fresh fruits and veggies like watermelon, cucumbers, oranges, and strawberries not only help replenish fluids but also provide essential vitamins and antioxidants. Snack on them throughout the day or add them to smoothies and salads for a delicious, hydrating boost.
4. Get moving first thing in the morning, before it gets hot
Starting your morning with movement is one of the best ways to energize your body and mind. A gentle walk or jog in the cool early hours is not only more comfortable, but also sets a positive tone for your day. Even a few minutes of stretching or yoga can wake up stiff muscles, improve circulation, and lift your mood before the summer heat sets in.
5. Listen to positive affirmations for a healthy mindset
Your mindset is just as important as your physical habits. Start your day with positive affirmations that reinforce self-love, motivation, and healthy choices. Whether you play them during your morning routine or on a walk, affirmations can shift your inner dialogue and boost confidence—helping you stay aligned with your health goals.
The Hot Girl Summer Activation Audio Series will make you feel absolutely amazing and radiate confidence, along with programming your mind for physical transformation.
6. Create a summer workout routine you actually enjoy
Exercise shouldn’t feel like a chore—especially in the summer. Choose fun, seasonal workouts that you genuinely enjoy. Whether that’s dancing around your living room, swimming laps at the pool, or doing yoga on the beach, find what feels good. When you love your workouts, you’re far more likely to stay consistent.
7. Make healthy snacks easily accessible by pre-cutting and sorting into containers you can quickly grab
Set yourself up for success by prepping snacks ahead of time. Wash and chop fruits and veggies, portion out trail mix, and keep them in containers at eye level in the fridge or pantry. This simple habit makes it easy to reach for something nourishing when hunger hits—especially on busy or active summer days.
8. Pack healthy snacks for beach or travel days
A little planning goes a long way when you’re on the go. Instead of relying on gas station snacks or concession stands, pack your own nutritious options. Portable items like almonds, baby carrots, fruit, or hummus cups keep your energy stable and help you stay aligned with your health goals even while traveling or lounging at the beach.
9. Take your workouts outdoors to boost vitamin D and get fresh air
One of the best things about summer is all the opportunities to exercise outside. Whether it’s a park workout, a beach walk, or a bike ride, getting outside provides a healthy dose of vitamin D and can make your workout feel more enjoyable and refreshing.
The change in scenery can also help break up routine and keep you motivated!
If you want to workout in your backyard, a jump rope and a set of dumbbells will give you an amazing workout.
Lately I’m wearing 3lb ankle weights on my walks for added resistance (as a bonus, they are lavender!).
10. Prioritize sleep
Sleep is the foundation of good health, and in the summer, hot nights and late sunsets can throw off your rhythm. Use blackout curtains, run a fan or AC, and aim for a consistent bedtime to help your body wind down. Quality rest supports everything from muscle recovery to hormone balance and mental clarity.
Try a cooling blanket, it made a huge difference for me as my home is very warm at night in summer.
11. Limit sugary drinks
Stay cool and hydrated without the sugar crash by choosing healthier drinks. Sugary sodas and artificial juices can spike your blood sugar and leave you feeling sluggish. Try infused water with berries and herbs or unsweetened herbal iced teas for a refreshing, flavorful alternative that supports your health goals.
12. Keep your water bottle with you at all times, hydration is your summer superpower
With higher temps and more outdoor time, summer hydration is essential. Keep a reusable water bottle with you wherever you go so you’re always reminded to sip. Bonus: personalize your bottle with fun stickers or track your water intake throughout the day to stay on top of your hydration game.
13. Try cold showers
Cold showers may sound intense, but they’re a powerful way to increase circulation, reduce inflammation, and give your mood an instant lift. In the summer, they’re also incredibly refreshing and can help you cool down after a workout. Start with lukewarm water and gradually turn it colder to build tolerance. You don’t have to do an ice bath to get benefits!
14. Add more movement to your day
You don’t need to be in the gym to stay active. Summer is the perfect time to incorporate more casual movement into your day. Take a walk to your errands, play frisbee in the park, or go on family bike rides. All of these small bursts of movement add up to improved cardiovascular health and boosted mood.
15. Sign up for a summer fitness challenge
A structured challenge can give you the motivation and accountability you need to stay active. Whether it’s a yoga calendar, step challenge, or strength program, find one that fits your interests and schedule. The satisfaction of checking off each day’s task builds confidence and creates momentum.
Many fitness studios will have a special 30 day pass discount for new members, which can be a good way to try something new.
16. Explore a new outdoor sport
Trying a new sport can be a fun way to stay active while keeping things fresh and exciting. Paddleboarding works your core, tennis boosts coordination and cardio, and kayaking gives your upper body a great workout. Plus, being outdoors in nature makes it all the more enjoyable.
17. Spend time in nature regularly
Whether it’s a hike, beach stroll, or sitting under a tree, time in nature has been shown to reduce stress, lower blood pressure, and improve mood. Being surrounded by greenery or water helps reset your nervous system and encourages you to slow down and be present.
18. Walk barefoot on grass or sand
Walking barefoot on natural surfaces, also known as “earthing,” can have surprising health benefits. It helps you connect physically and energetically to the Earth, which some studies suggest may reduce inflammation and improve sleep. It also just feels good—especially in soft grass or warm sand.
19. Cool down with a post-workout smoothie full of fruit, protein, and greens
Fuel your body after movement with a nutrient-packed smoothie. A good combo might include frozen berries, banana, spinach, protein powder, and almond milk. It’s a quick and easy way to replenish your energy stores, support muscle recovery, and stay cool.
A new protein I’ve recently fallen in love with is the Oath Nutrition Icy Blue Razz flavor, it tastes very close to a blue raspberry Icee and all you need to mix it with is water and a milk frother!
20. Try sunrise or sunset yoga
Practicing yoga during sunrise or sunset is a beautiful way to connect with your breath and the rhythm of the day. Morning yoga energizes your body and sets a calm tone, while evening yoga helps you unwind and stretch out tension. Bonus points if you do it outside!
21. Make time to rest
Your body needs downtime just as much as it needs movement. Rest helps you recover, reduces burnout, and keeps your hormones balanced. Schedule time for relaxation, naps, or simply doing nothing. It’s not lazy—it’s necessary for long-term health.
22. Meditate outside for 5–10 minutes
Take your meditation practice outdoors to amplify the calming effects. Just a few minutes of deep breathing and stillness in nature can ground your energy and clear your mind. No fancy setup required—just a quiet spot under a tree, on your balcony, or at the beach and your breath.
23. Practice gratitude daily
Gratitude shifts your focus from what’s lacking to what’s abundant. Each day, take a moment to thank your body for what it does—whether it’s walking, dancing, or simply breathing. This small mindset shift cultivates self-love and keeps your motivation rooted in appreciation, not pressure.
Try this morning meditation for gratitude and positive intentions:
24. Limit screen time during the day to stay present and active
It’s easy to lose hours to scrolling, especially on hot afternoons. Set boundaries with your phone and make time for real-life activities—like reading, exploring, or catching up with a friend in person. Less screen time means more presence, connection, and movement.
25. Listen to your body
Tune into your body’s signals and honor them. If you’re feeling sluggish, maybe you need a stretch or a nap—not a forced workout. And when energy hits, lean into it with joyful movement. This kind of intuitive approach fosters long-term wellness.
26. Nourish your body with seasonal, colorful meals
Summer brings a rainbow of fresh produce—so take advantage! Fill your plate with bright, seasonal fruits and vegetables to fuel your body with fiber, antioxidants, and essential nutrients. The more colorful your meals, the better you’ll feel from the inside out.
27. Celebrate your health wins, no matter how small, and enjoy the process
Every healthy choice you make is worth celebrating, from choosing water over soda to showing up for your morning walk. Recognizing your progress—even in small steps—builds momentum and keeps your journey positive. Health isn’t about perfection—it’s about consistency, joy, and growth.
I hope you enjoyed these healthy summer habit ideas and find ways to work some into your daily routines!