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5 ways to keep your health on track over the summer

5 ways to keep your health on track over the summer

Warm evenings, impromptu barbecues and weekend get‑aways make summer feel wonderfully carefree - but they can also derail the healthy habits you worked hard to build earlier in the year. Research shows that when routines shift, many of us eat more calorie‑dense food, drink extra alcohol and move less, all of which can nudge weight, energy and mood in the wrong direction.

The good news? A few simple changes can help you stay focused, energised and feeling your best right through to September (and beyond).

In this article, you'll find five practical tips to help you stay on track with your health while still enjoying everything summer has to offer:

1. Drink more water

Staying hydrated is especially important during summer. Hot weather and higher activity levels mean your body loses more fluids through sweat - whether you're exercising or just spending time outside. Just a 2% drop in body weight from dehydration can cut aerobic performance and raise the perception of effort during exercise. It also makes skin look dull, slows digestion, and can trigger headaches that sap summer fun and motivation. When you're well hydrated, you not only feel more alert and comfortable, but your body also regulates temperature more effectively, helping you stay cooler during outdoor activities.

The British Nutrition Foundation advises 6–8 glasses (1.4–1.6 L) per day for women and 2.0 L per day for men, with needs rising during hot weather or physical activity. Plain water is best, yet herbal teas, milk, fruit-infused water and even watery fruit such as melon all count towards the total.

You can ensure your hydration status is optimal by following these helpful tips:

  • Start early: Keep a 500 ml bottle at your bedside and finish it before breakfast.
  • Set reminders: Use a phone alarm or smart‑watch prompt every 90 minutes.
  • Swap sugary drinks: Flavour sparkling water with a squeeze of citrus delivers refreshment without extra calories.
  • Balance alcohol: Alternate every alcoholic drink with a glass of water to stay on an even keel when socialising.

2. Eat well at summer BBQs

Charred sausages dripping with fat, creamy potato salad and bottomless cocktail jugs can push salt, saturated fat and sugar well above daily recommendations. The challenge with summer barbecues is that these typical staples are often energy‑dense, low in nutrients and heavily processed - making them harder to digest and more likely to leave you feeling sluggish. Add in the fact that barbecues tend to stretch over hours with refills and grazing, and it's easy to lose track of portion sizes or how much you've eaten. The British Heart Foundation also notes that traditional barbecue spreads frequently miss out on fibre‑rich vegetables.

If you want to enjoy the barbecue without the post‑meal slump, try these simple tips to lighten up classic dishes, cut back on salt, sugar and saturated fat, and add more fibre and antioxidants - so you can pile your plate with confidence.

  • Protein upgrade: Replace half the red‑meat burgers with lean chicken fillets, turkey steaks or marinated tofu kebabs to cut saturated fat and add variety.
  • Veg every other bite: Thread peppers, courgettes, mushrooms and onions onto skewers, or grill sweetcorn and aubergine slices to boost fibre and antioxidants.
  • Whole‑grain buns & salads: Choose seeded rolls or quinoa‑based sides to increase fibre and keep blood‑sugar steadier.
  • DIY sauces: Blend Greek yoghurt with garlic, cucumber and mint for a lower‑fat tzatziki instead of mayo‑heavy dressings.
  • Fruit‑forward desserts: Watermelon wedges or frozen berries with a dollop of yoghurt satisfy a sweet tooth while adding antioxidants.

3. Stay active outdoors

UK Chief Medical Officers recommend at least 150 minutes of moderate aerobic activity per week such as brisk walking, cycling, or swimming. It’s vital to do strength exercises on two days too. Examples of strength exercises are squats, lunges, push-ups, resistance band rows or carrying shopping bags. These help maintain muscle mass, support bone strength and boost overall metabolism, especially important as we get older.

To make movement part of your daily routine, try setting a specific goal, like doing 20 squats or 10 press-ups every day, in addition to your weekly cardio.

During the summer, sticking to these goals can feel more difficult due to the heat, travel plans or a change in routine. But regular movement is one of the best ways to lift mood, boost energy and support heart health. The key is to adjust your routine by exercising at cooler times of day, choosing shaded routes, or breaking activity into shorter bursts - to keep moving without overheating.

When it’s hot outside, finding ways to stay active without overheating becomes key. Whether you're heading out for a morning walk or doing a quick workout at home, choosing the right time and setting can make movement more enjoyable and sustainable. Here are a few simple ways to stay cool and keep your fitness routine going:

  • Time it right: Walk, run or cycle before 10 a.m. or after 7 p.m.
  • Shade & breeze: Pick tree‑lined routes or coastal paths where wind helps sweat evaporate.
  • Splash fitness: Lidos, lakes and outdoor pools provide cardio without overheating, while paddleboarding strengthens the core.
  • Micro‑workouts: Ten‑minute body‑weight circuits (squats, lunges, press‑ups) inside an air‑conditioned room add up fast.

Even if you're managing to get out for walks or workouts, long stretches of sitting can still affect your health. Breaking up sedentary time is just as important as planned exercise, especially when you're on holiday or working from home. Extended lounging increases blood‑sugar and triglyceride spikes. Stand, stretch or stroll for two minutes after every 30‑minute sedentary block, echoing NHS Live Well guidance. Using a fitness tracker’s “move” alert makes the habit almost fool‑proof.

4. Protect your skin

During summer, time outdoors can do wonders for your mood - but without proper care, too much sun can lead to sunburn, dryness and dehydration. Protecting your skin doesn’t mean avoiding the sunshine altogether, it just means being smart about how and when you're exposed. Here are some useful tips to look after your skin:

  • Apply SPF 30+ broad‑spectrum sunscreen 20 minutes before going outside; re‑apply every two hours or after swimming
  • Try to stay in the shade between 11 a.m. and 3 p.m., when the sun’s rays are strongest.
  • Wear loose, light-colored clothing and a wide-brimmed hat to help protect your skin from direct sun while keeping you cool.
  • Check the daily UV index so you can plan ahead - if it’s 3 or higher, take extra precautions, even on cloudy days.

Many people rely on summer sunshine to boost their vitamin D levels, since our skin makes it when exposed to sunlight. But if you're consistently wearing sunscreen, spending most of the day indoors, or covering up for skin protection, you might not make enough. That’s why UK guidelines recommend a 10 µg (400 IU) daily supplement for adults who can’t get regular, safe exposure. This is especially useful for office workers, shift workers, or anyone concerned about the long-term effects of sun damage.

Your skin and hydration go hand in hand during warmer months. Sweating naturally increases your body’s water loss, which can leave your skin feeling dry or tight. Sipping fluids regularly (especially water or herbal teas) helps keep skin soft, supports your body’s cooling system, and lowers the risk of heat-related fatigue. Think of it as sun care from the inside out.

5. Track your progress

Tracking your health with real numbers helps you understand what's going on inside your body - even when everything seems fine on the outside. It's easy to assume you're on track based on how you feel, but key markers like cholesterol or blood sugar levels often change quietly over time. Having a clear picture helps you make smarter choices and stay motivated. Here are some pointers to look into to track your progress:

  • Reveal hidden wins: Improvements such as raising HDL cholesterol from 1.1 mmol/L to 1.3 mmol/L or dropping HbA1c from 42 mmol/mol (prediabetes range) to 39 mmol/mol might not change the scales, yet they greatly lower long‑term risk.
  • Pinpoint priorities: If a summer of cocktails nudges liver enzyme ALT up to 45 U/L (above the healthy upper limit of 41 U/L), it’s a sign to ease off alcohol before serious damage occurs.
  • Guide goal‑setting: Clear targets like trimming total cholesterol by 0.5 mmol/L in three months are easier to stick to than vague aims such as “eat better.”
  • Celebrate change: Watching non‑HDL cholesterol fall by 0.4 mmol/L or vitamin D rise into the optimal range reinforces the habits that got you there, keeping motivation high.

How at‑home testing can help

If you're making healthy changes this summer, it's useful to know how your body is responding. MyHealthChecked's General Health Blood Test gives you a simple way to check in on your overall health from home.

You just take a small finger-prick blood sample, send it off using the prepaid envelope, and within 2 to 3 working days, you’ll receive a secure report reviewed by a registered GP. It's quick, private, and designed to help you understand what’s going on inside your body.

The test checks 17 important areas of your health. It looks at your cholesterol to see how your heart is doing, your blood sugar to check if it's in a healthy range, and how well your kidneys and liver are working. It also includes a full blood count, which can show signs of tiredness, low iron or changes in your immune system - things you might not notice day to day.

You’ll also get easy-to-follow guidance to help you make the most of your results. And if you re-test in a few months, you’ll be able to see how your efforts- like eating better or being more active- are paying off.

In summary

With summer in full swing, it’s easy to drift from your usual health habits - but small, simple actions can make a big difference. Drinking more water, eating smarter at barbecues, staying active in the heat, and taking care of your skin all help you stay on track. Keeping an eye on how your body is doing with real numbers gives extra motivation and helps guide your next steps. Setting personal activity goals, like daily squats or press-ups, alongside tracking blood metrics, keeps health both measurable and achievable.

MyHealthChecked’s General Health Blood Test is a simple way to check in from home and see how your healthy habits are affecting your body.

Reviewed by Dr Gavin Ralston

References

1. National Institute for Health and Care Excellence (NICE). Overweight and obesity: assessment and management. NICE guideline NG246. 2025. Available at: https://www.nice.org.uk/guidance/ng246

2. NICE. Vitamin D: supplement use in specific population groups. Public health guideline PH56. 2017. Available at: https://www.nice.org.uk/guidance/ph56

3. Royal Osteoporosis Society. Vitamin D and Bone Health: A Practical Clinical Guideline for Patient Management. 2018. Available at: https://theros.org.uk/media/ef2ideu2/ros-vitamin-d-and-bone-health-in-adults-february-2020.pdf

4. British Nutrition Foundation. Hydration – how much fluid you need and why it matters. 2023. Available at: https://www.nutrition.org.uk/nutritional-information/hydration/

5. British Heart Foundation. How to have a healthy barbecue. 2021. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/how-to-have-a-healthy-barbecue

6. NHS. Physical activity guidelines for adults aged 19 to 64 years. 2024. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

7. NHS. Sunscreen and sun safety. 2022. Available at: https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/