Warm Weather Wellness Tips

No matter how much you love hot, sunny weather, the dog days of summer can make it difficult to keep up with healthy habits. On a sweltering hundred-degree day, it can be hard to even move yourself away from the fan, much less head outside for a run, or to cook dinner over a hot stove.

Plus, when the temperatures are rising, it’s about more than just staying comfortable; it’s about staying safe and healthy while reducing energy consumption, in order to help overburdened power grids. Here are some warm weather wellness tips to help you enjoy the season while keeping your wellness goals in mind.

1. Batch meal prep

No one likes sweating over a stove in summer – especially when there’s a pool, beach, or outdoor festivities calling your name. Save time by batching your meal prep at night when the temperatures are lower and the local power grid is less strained.

One or two evenings a week, cook up all the staple items that require a stove or oven so you can mix and match meals throughout the rest of the week with no cooking needed. For example, a large batch of grains like quinoa or rice and some roasted veggies can be the base for grain bowls all week. Just add nuts, seeds, dressings, and seasonal herbs and vegetables to keep things fresh for multiple meals! As a bonus, prepping it all at once also means you’re not opening and closing the fridge as often, which helps to conserve energy.

2. Opt for stove-free meals and snacks

Another way to avoid heating up the house with a hot oven: choose meals and snacks that don’t require cooking at all! For lunches and dinners, think hearty salads, wraps, or sandwiches. For breakfast, enjoy a smoothie, overnight oats, chia pudding, or your favorite MacroBar. If you need a snack during the day, reach for a piece of fruit with nut butter, frozen grapes, chopped veggies with hummus, or a MacroBar Mini!

For bonus points, you can prep all of these ahead of time, so you always have wholesome meals ready to go after a long day, and aren’t tempted by takeout.

3. Look for local, seasonal produce

Tons of delicious fruits and veggies are at their peak in summer – and many don’t even need to be refrigerated – so take advantage! Summer produce like tomatoes, peaches, plums, berries, and apricots can all stay on the counter for a nutrient-packed snack that doesn’t require opening the fridge.

Enjoying these foods at their peak and buying them locally means you’re getting the highest concentration of nutrients and flavor.

4. Stay hydrated

One of the greatest potential health hazards during hot weather is dehydration. Aim to consume about half your body weight in ounces of water per day to reap the health benefits of hydration – and drink even more if you’re doing a lot of physical activity, sweating a lot, or spending time outdoors in the heat.

Remember that some beverages and even water-filled foods can help you get to your hydration goals, too! Coconut water, for instance, is a refreshing way to get both water and electrolytes in on hot days. Snack on fruits and veggies with high water content like watermelon, cucumbers, oranges, bell peppers, celery, and more for a refreshing hit of nutrients _and _hydration. Just be sure to limit coffee, alcohol, and high-sugar beverages which can actually work against you when it comes to hydration.

5. Use light wisely

If your home doesn’t have air conditioning, be sure to close the blinds or curtains that face the sun during the hot parts of the day to keep things cool indoors. If you need light (hello, Zoom meetings), move your workspace to an area of the house that faces north where the sun won’t be as intense but you can still get some natural light.

Once the sun is lower in the sky, you can open things back up for a breeze and some fresh air. Plus, using natural light rather than turning lights on in the early evening helps reduce energy consumption.

6. Workout early or late

If you love getting outdoors for your workout, be sure to choose early mornings or evenings to avoid being out during the hottest part of the day. Kickstart your circadian rhythm with a morning walk or work off the stress of the day with an evening swim or a yoga session in the backyard. No matter which activity you choose, be sure to practice sun safety and bring water along to keep hydrated.

7. Take a cold shower

A cool shower can feel great on a hot summer day – and it comes with a whole host of health benefits! Along with cooling your body temperature, cold showers can improve immune response, increase blood circulation, help reduce muscle soreness after a workout, and give you a boost of energy for a refreshing start to the day. Cold showers also mean no steamy bathroom and some extra energy savings since you’re using less hot water!

Hot weather can sap your energy – but it doesn’t mean you have to put your wellness routines on pause! With a little extra intention, you can soak up the sunny days and feel your best year-round.

Need a no-stove-required snack option for warm weather adventures? Shop MacroBars for a clean and sustaining summer snack!