Summer Wellness: Simple habits to recharge mind, body, and soul

There’s something about summer that begs us to slow down. Maybe it’s the longer days, the watermelon juice, or the way the heat politely (or not) insists that we sit still and sweat out our worries. For UAE residents who spend summer dodging desert heat and ducking into air-conditioned havens, this can also be the perfect time to rewire wellness habits, gently. No 6am boot camps or kale cleanses required. Just small shifts that help you cool down, refocus, and feel more like yourself again.

Here are seven easy, evidence-backed habits to ease you into a season of reset — mind, body, and soul.

Forget the eight-glasses-a-day lecture. Yes, you need water, especially when the mercury climbs, but summer hydration doesn’t have to be boring. Jazzing up your water with fruits, herbs, and even a pinch of salt can boost both taste and function.

Dr Stavros Kavouras, director of the Hydration Science Lab at Arizona State University, told Scientific American in 2023 that “mild dehydration of even 1–2 per cent can affect mood, cognitive performance, and energy levels.” But he also pointed out that many people wait until they’re already dehydrated to drink water.

Infused water — think cucumber-mint, lemon-ginger, or berries with basil — cannot only encourage you to drink more, but may also offer added antioxidants and a cooling sensory experience. “Cold water with citrus and herbs can trigger the trigeminal nerve in the mouth, which activates a cooling response in the brain,” explained food scientist Dr Julia Nordgren in Harvard Health Blog.

Tip: Add a pinch of pink Himalayan salt to your water if you’re sweating more than usual, it helps replenish lost electrolytes naturally.

If your sleep has felt out of sync lately, summer might actually help. Natural sunlight, particularly in the early morning, has been shown to reset your circadian rhythm and improve sleep quality. According to a 2022 study published in Current Biology, people who spend more time in daylight hours fall asleep faster and experience deeper sleep.

“Our brains evolved to respond to sunlight,” said Dr Kenneth Wright, lead author of the study and a sleep researcher at the University of Colorado Boulder. “Exposing yourself to morning light resets your internal clock and boosts serotonin, a key mood and sleep hormone.”

In the UAE, aim to get 10–15 minutes of early sun before 8.30am. Step out onto the balcony, water the plants, or just stand near a sunlit window. Your melatonin levels will thank you at bedtime.

There’s a reason watermelon tastes better in July than January. Eating seasonal produce not only supports local agriculture but can be a strategic wellness move. Summer fruits and vegetables —watermelon, cucumber, zucchini, mango, berries — tend to have higher water content, which helps cool and hydrate the body.

Registered dietitian and nutritionist Cynthia Sass told Health magazine that “seasonal eating is nature’s way of giving your body what it needs, when it needs it most. In summer, hydrating foods help with thermoregulation and digestive ease.”

She also noted that the fibre in summer fruits aids in gut health, which can directly impact mental well-being. “There’s a growing body of evidence linking gut health and mood. When you eat lighter, water-rich foods, you feel more balanced emotionally too.”

It sounds counter-intuitive in a region where summer temperatures can hit 45°C by noon, but hear us out: Outdoor time, even in short, shaded bursts, can drastically improve mental health. A 2022 meta-analysis in Nature Scientific Reports found that just 20 minutes a day spent in nature — parks, gardens, even a balcony with plants — reduced stress, anxiety, and depression symptoms significantly.

And it’s not just about nature; it’s also about what you’re not doing while outdoors, scrolling. “Our brains are overstimulated by constant screen exposure,” said cognitive neuroscientist Dr. Gloria Mark in an interview with Psychology Today. “Taking intentional breaks, especially outdoors, helps restore attention and reduces cortisol levels.”

Tip: Step outside in the early morning or late evening, leave your phone inside, and let your senses recalibrate. You’re not “wasting time”, you’re recharging.

High-intensity workouts might feel impossible in peak summer, and that’s okay. This is the season to slow it down, think sunrise yoga, gentle pool laps, evening walks, or even dancing barefoot in your living room.

Exercise physiologist Dr Michelle Segar, author of The Joy Choice, told TIME magazine in 2023: “The best form of exercise is the one you’ll actually do. Summer is an opportunity to rethink movement as something pleasurable, not punishing.”

Movement in the heat also improves circulation and helps your body acclimatise, which may reduce heat sensitivity over time. But always listen to your body and avoid midday exertion. Cooler times of the day are ideal, and let’s be honest, a pool counts as a gym in July.

Summer stress is real, whether it’s managing work during school holidays, travel planning, or simply trying to exist in 90 per cent humidity. Cooling breath techniques can offer instant relief.

One practice, Sitali pranayama, is an ancient yogic technique that involves inhaling through a curled tongue and exhaling through the nose. A study published in Journal of Clinical Psychology found that this specific breath reduced core body temperature and significantly lowered anxiety markers in participants.

Meanwhile, meditation, just five to ten minutes a day, has shown lasting benefits. Neuroscientist Dr Amishi Jha told National Geographic that “short, consistent meditation practice sharpens attention, reduces emotional reactivity, and improves resilience.”

Try it before bed, post-shower, or during a midday break. Your nervous system doesn’t need a vacation; it needs regulation.

Your skin is your largest organ, and your most sun-exposed one. But summer skincare isn’t just about SPF. It’s also a ritual that signals self-respect.

In an article in Allure, dermatologist Dr Whitney Bowe emphasised the benefits of simplified summer routines: “Gentle cleansers, antioxidant serums, and lighter moisturisers with ceramides help skin recover from UV stress without clogging pores.” She also recommended aloe vera and green tea extracts for post-sun calming.

Beyond the dermatology, these rituals matter emotionally. A British Journal of Psychology study found that skincare routines, even simple ones, foster a sense of agency and self-worth, especially when practiced with intention.

Think of it as soul-care: face masks, dry brushing, a cold towel infused with lavender oil, or even a cooling foot soak at the end of the day. It’s not vanity. It’s sanity.