As the days grow longer and the sun shines brighter, summer brings a natural shift in energy, activity, and routine. It’s a season that invites adventure—but also asks us to be intentional about how we care for ourselves. With warmer temperatures and more time spent outdoors, our bodies have different needs, especially when it comes to fueling up and staying well.

That’s where summer self-care comes in. And no, it doesn’t mean turning to restrictive food rules or all-or-nothing thinking about your health. Instead, it’s about tuning in to what helps you feel your best—mind, body, and mood—and making choices that energize you in sustainable ways. Taking advantage of the season’s natural energy can enhance your well-being, and mindful eating plays a crucial role in this process.

At the Center for Healthy Eating and Activity Research (CHEAR), we support real-life wellness—no gimmicks, no extremes. In this post, you’ll find practical and compassionate tips to help you eat for energy, hydration, and overall well-being all summer long.

Why Summer Self-Care Matters

Self-care isn’t just bubble baths and spa days. It’s about supporting your physical and emotional well-being in ways that align with your life—and the season.

During summer, longer days often mean more time outdoors, more activities, and sometimes… more stress on your body. You might sweat more, sleep differently, or even feel more pressure to “do it all.” That can lead to fatigue, irritability, or even burnout. Spending excessive time in bed can negatively impact sleep quality, so understanding your sleep needs can improve overall well-being.

This is where mindful eating—one of the core skills supported by Dialectical Behavior Therapy (DBT)—can make a real difference. At CHEAR, we use DBT to help individuals build awareness around their emotional and physical needs, including how they relate to food. Nourishing your body with intention, rather than skipping meals or reaching for quick fixes, can help you maintain steady energy, regulate emotions, and stay grounded during a busy season.

Tip: Build your summer wellness routine around what fuels you—not what drains you.

Understanding Energy and Fatigue

Energy is the fuel that powers both our physical and mental activities. It’s what allows us to go for a morning jog, focus on work, and enjoy time with family and friends. However, various factors like diet, exercise, and sleep can significantly impact our energy levels.

Fatigue, on the other hand, is that all-too-familiar feeling of exhaustion that can hit us physically, mentally, or emotionally. It often stems from a lack of energy or an imbalance in how our body manages its energy reserves. During the summer, the heat can exacerbate feelings of fatigue, making it even more crucial to focus on what we consume and how we care for ourselves.

To combat fatigue and boost your natural energy, consider incorporating foods rich in complex carbs, protein, and essential nutrients into your diet. These foods provide a healthy boost and sustained energy, helping you feel more vibrant and active throughout the day. Think whole grains, lean proteins, and a variety of colorful fruits and vegetables.

Regular exercise is another key player in maintaining energy levels. Whether it’s a brisk walk in the morning or a yoga session in the evening, staying active helps keep your energy levels steady and your mood uplifted. And don’t forget the importance of sleep—adequate rest is essential for recharging your body and mind, ensuring you wake up ready to tackle the day.

Tip: Listen to your body’s signals and adjust your routine to include more energy-boosting foods and activities.

Eating for Energy – What Your Body Needs

What we eat impacts how we feel—and summer is the perfect time to refresh your plate with foods that help you feel energized without weighing you down. Smaller, more frequent meals can prevent sluggishness and improve energy levels.

Here’s what your body craves in warmer weather:

• Complex Carbohydrates (like whole grains, quinoa, and sweet potatoes) provide steady energy without the sugar crash.
• Healthy Fats (avocados, nuts, olive oil) help keep you satisfied and support brain function.
• Lean Proteins (grilled chicken, tofu, eggs, or legumes) help maintain muscle and keep your energy levels stable.
• Fresh Produce full of vitamins, minerals, and water content to support hydration and digestion.

Balanced nutrition is crucial for maintaining energy levels and overall well-being. Summer is also a great time to lean into smaller, nutrient-dense meals and snacks—think snack plates with hummus, fruit, and veggies, or a smoothie bowl topped with seeds.

CHEAR’s Regulation of Cues (ROC) approach encourages eating in response to your body’s natural signals—like hunger and fullness—rather than relying on external rules or restrictions. By tuning into these internal cues, you can develop a more sustainable and compassionate relationship with food. That means no skipping meals or “saving calories” for later. Instead, aim to eat consistently throughout the day to support your energy, focus, and well-being.

Tip: Ask yourself what would make you feel nourished right now—not just full.

Top Summer Foods to Boost Wellness

Your local farmers market or produce aisle is bursting with delicious, in-season foods that do more than taste great—they actually support your body’s energy and recovery.

Here are some summer superstars to consider:

• Berries – Packed with antioxidants and natural sweetness
• Leafy Greens – Spinach, kale, and arugula cool the body and add fiber
• Cucumbers & Watermelon – Hydrating and refreshing
• Quinoa – A plant-based protein powerhouse that’s light yet filling
• Salmon – Rich in omega-3s for brain and heart health
• Citrus Fruits – High in vitamin C and naturally energizing

Including milk in your diet can also be beneficial, as it supports muscle recovery and growth, making it an effective option for replenishing energy and reducing fatigue.

Quick Ideas:

• Toss greens, grilled chicken, and berries with a citrus vinaigrette
• Make a chilled quinoa salad with cucumbers, cherry tomatoes, and lemon
• Freeze watermelon cubes for a cool, hydrating treat

At CHEAR, we often explore how specific foods support both physical and emotional well-being. Choosing vibrant, whole foods can not only boost energy but also support mood and digestion—especially important for those navigating disordered eating patterns or emotional eating.

Hydration is Self-Care

You probably already know that water is essential—but during summer, staying hydrated takes on a new level of importance.

Maintaining adequate water intake is crucial, particularly during warmer weather and increased activity levels. Enhanced water consumption helps prevent fatigue, dizziness, and mood swings.

When we’re active and exposed to heat, we lose more fluids through sweat. This can quickly lead to fatigue, dizziness, or even mood swings if we’re not replenishing enough.

Simple hydration tips:

• Drink water regularly—even if you’re not thirsty
• Carry a reusable water bottle (bonus points for ice and fruit slices!)
• Add electrolytes with a pinch of salt and splash of citrus in your water
• Sip on unsweetened herbal teas or chilled coconut water

And don’t forget that foods can hydrate too! Watermelon, cucumbers, oranges, and strawberries all have high water content and offer a cooling effect.

Tip: Try infusing water with mint, berries, or lime to make it more exciting.

Stress and Energy

Stress is a major energy zapper. When we’re stressed, our body’s natural energy balance can be thrown off, leading to feelings of exhaustion and burnout. Managing stress effectively is crucial for maintaining high energy levels and overall well-being.

Techniques like meditation, deep breathing exercises, and regular physical activity can help reduce stress and, in turn, boost your energy levels. Taking a few minutes each day to practice mindfulness or simply stepping outside for some fresh air and sunshine can make a significant difference.

Visiting your local farmer’s market is another great way to support your health and energy. Fresh, whole foods from the market provide a natural energy boost and are packed with essential nutrients. Complex carbs, such as whole grains and fruits, offer sustained energy and support healthy digestion, keeping you feeling energized and light.

Remember, taking breaks to enjoy the outdoors can also help reduce stress and increase your energy levels. The combination of fresh air, sunshine, and a change of scenery provides a healthy boost to both your body and mind.

Tip: Incorporate stress-reducing activities into your daily routine to keep your energy levels high and your stress levels low.

Movement, Rest, and Energy: The Summer Wellness Trio

When we think of eating for energy, it’s easy to forget two other key players in your self-care routine: movement and sleep.

Regular physical activity—especially when it’s something you enjoy—can dramatically improve your energy, mood, and focus. Whether it’s a morning walk, a swim at the pool, or an evening dance session in your kitchen, movement increases oxygen flow, reduces stress, and supports better sleep at night. The key is consistency, not intensity.

Rest matters, too. Sleep is where your body restores itself. It helps regulate hormones that control hunger, supports your immune system, and gives you the energy you need to show up for yourself each day. In fact, research shows that sleep-deprived people are more likely to crave quick, high-calorie foods. That’s why CHEAR’s programs often encourage a holistic view of wellness—because eating, sleeping, and moving are all interconnected.

Tip: Try building a simple summer rhythm that includes light movement during the day and a consistent wind-down routine before bed.

Mindful Eating and Wellness Habits

Summer often disrupts our typical routines—travel, school breaks, and social events can all make it easy to fall out of sync with our eating patterns. But rather than aiming for “perfect,” consider what sustainable self-care looks like for you.

Mindful eating is about paying attention to what, when, and how you eat—without judgment.

Here’s how to practice it:

• Pause before meals to ask what your body needs
• Eat without distractions (yes, even just for a few bites)
• Honor hunger and fullness without labeling foods “good” or “bad”
• Balance your plate with carbs, protein, fat, and color

CHEAR’s Regulation of Cues (ROC) approach teaches that being attuned to internal signals—like hunger and satisfaction—can support a healthier, more compassionate relationship with food. It’s not about willpower. It’s about connection and care.

Tip: Build one small wellness habit this summer, like a morning walk or a fruit-and-protein snack each afternoon.

A Gentle Invitation to Care for Yourself

Summer isn’t a time to stress about perfect wellness. It’s a time to reconnect—with yourself, your needs, and the small habits that help you feel your best. Looking forward to positive experiences can enhance enjoyment and alleviate feelings of insecurity.

By choosing foods that energize, staying hydrated, and practicing mindful eating, you’re not just caring for your body—you’re building resilience and self-trust. The summer heat can lead to increased bloating and swelling, so consider lymphatic massages to support your body’s natural detoxification processes.

You don’t have to do it all at once. Start small. Stay curious. And give yourself credit for every step you take toward wellness.

If you’re looking for support, CHEAR is here to help. Our team offers evidence-based care for individuals and families navigating eating and activity challenges—with compassion, not judgment.

Ready to take the next step? Learn more about our programs and how we help at CHEAR.