The Summer Wellness Guide: Nutrients & Habits to Thrive in the Heat

How to stay energized, nourished and balanced all season long

Summer brings longer days, more sunshine, and a shift in how our bodies function and what they need to feel their best. It’s not just about drinking more water or remembering your SPF—true summer wellness goes deeper. 

From key nutrients that support your skin from within to seasonal foods that fuel energy and hydration in ways you might not expect, this season is full of opportunities to upgrade your routine. 

In this guide, we’re diving into the overlooked essentials that help you stay balanced, radiant, and resilient all summer long, plus a refreshing recipe that captures the season in every bite.

Nature Knows Best: The Case for Eating with the Seasons

Each season brings its own set of demands- physically, emotionally, and nutritionally. In winter, we often crave warming, grounding foods that support immune health and energy. Summer, on the other hand, calls for lighter, hydrating, and cooling foods to help counterbalance the heat, activity, and sun exposure.

Eating with the seasons isn’t just a wellness trend, it’s how we’re naturally wired. Seasonal produce tends to be fresher, more flavorful, and richer in the exact nutrients your body needs at that time of year. It’s also a great way to support local agriculture and add variety to your meals year-round.

When you tune in to what the season calls for, your body responds in kind- feeling more nourished, balanced, and in sync with your environment.

Electrolytes, Minerals, and Smarter Ways to Hydrate

We all know hydration is essential in the summer, but it’s more than just drinking enough water, especially if you're more active or sweating frequently. True hydration requires maintaining a healthy electrolyte balance.

Key electrolytes to focus on:

• Potassium – Supports fluid balance and muscle contractions. Found in bananas, avocados, white beans, and potatoes.

• Magnesium – Crucial for energy production, muscle function, and stress support.

• Sodium (in balance) – Helps retain fluids and regulate hydration, especially important when you’re sweating.

Hydration tip: Add electrolyte-rich supplements (without added sugars), sip coconut water, or include chia seeds, cucumber, and celery in your meals for extra hydration and mineral support.

Homemade Electrolyte Drink: 

• 1/2 cup juice from orange 

• 1/4 cup fresh lemon juice

• 2 cups water (filtered or raw coconut water)

• 2 tbsp organic raw honey or organic maple syrup

• 1/8 tsp Himalayan pink salt

Fight Summer Stress From The Inside Out

More sun means more exposure to environmental stressors that can impact your skin and overall well-being. Support your body with antioxidant-rich foods to help maintain healthy skin and promote cellular resilience.

Top antioxidant nutrients for summer:

• Vitamin C – Boosts collagen production and helps defend against UV-related damage.

• Vitamin E – Works with vitamin C to protect cells from free radicals.

• Beta-carotene – A vitamin A precursor that supports skin cell turnover and may offer mild internal UV protection.

Best sources: Berries, cantaloupe, sweet potatoes, carrots, tomatoes, red bell peppers, leafy greens, and watermelon.

Boost Hydration, Skin, and Circulation with Nature’s Brightest Fruits

Citrus fruits- like oranges, grapefruits, lemons, and limes aren’t just for winter immune support. They're perfect for summer too.

Why citrus matters in summer:

• Rich in vitamin C to support skin and collagen

• Naturally hydrating thanks to high water content

• Packed with flavonoids like hesperidin to support circulation and cardiovascular health

• May support gentle detox pathways, especially when added to water (hello, lemon water!)

Tip: Squeeze lemon or lime into water, toss orange slices into salads, or snack on grapefruit with sea salt and chili.

Beyond SPF: Nutrients That Help Your Skin Thrive in the Sun

Vitamin D is known as the “sunshine vitamin,” but even in summer, many people fall short- especially if you wear SPF or spend more time indoors. Testing your levels and supplementing if needed can help maintain healthy immune and mood balance.

Also essential: omega-3 fatty acids from flax, chia, walnuts, or a clean fish oil supplement like ours. They help reduce your body's response to inflammation, support your skin’s barrier, and promote hydration from the inside out.

What to Eat This Summer for Peak Energy and Glow

Summer produce is loaded with hydration, fiber, and antioxidants. Here are some seasonal favorites to lean into:

Fruits

• Berries – High in vitamin C and antioxidants

• Melons – Water-rich and full of potassium

• Peaches, nectarines, plums – Rich in polyphenols for skin and digestion

• Kiwi, citrus – Boost vitamin C and hydration

Veggies

• Zucchini & yellow squash – Hydrating and light

• Tomatoes – Full of lycopene for skin and heart support

• Corn – A source of fiber and eye-supporting antioxidants

• Cucumbers – Excellent for hydration and digestive health

Eating in season gives your body the nutrients it craves- exactly when it needs them.

Simple Summer Wellness Habits

A few seasonal shifts can go a long way:

• Lighten your meals with fiber-rich, cooling foods

• Move your body earlier or later to avoid peak heat

• Get outside, but prioritize SPF, hydration, and shade

• Wind down earlier—longer days can throw off your sleep routine

Supplements to Support You This Season

While whole foods are the foundation, supplements can help bridge the gaps:

• Greens powder with adaptogens to support energy, digestion, and nutrient intake on busy days*

• Electrolyte blends to replenish what you lose through sweat*

• Multi-Collagen + vitamin C to support skin, joints, and connective tissue during sun-filled months*

Feel Your Best with a Seasonally-Aligned Wellness Routine

Summer brings sunshine, movement, and fun, but it also asks more from your body. With smart nourishment, seasonal foods, and a little daily intention, you can feel strong, supported, and balanced all season long.

Let this summer be a time to replenish, recharge, and enjoy.

Citrus Antioxidant Summer Fruit Salad (Or Smoothie)

Hydrating, antioxidant-rich, and packed with vitamin C, this recipe supports glowing skin and summer energy. Enjoy it as a refreshing fruit salad or blend it with collagen and coconut water for a quick, skin-loving smoothie on the go.

Fruit Salad

Serves: 3-4

Salad Ingredients:

• 1 cup strawberries, sliced

• 1 cup watermelon, cubed

• 1 cup pineapple, cubed

• 1 orange or tangerine, peeled and segmented

• 1 kiwi, peeled and sliced

• 2 tbsp fresh mint, chopped

Honey-Lime Collagen Drizzle:

• Juice of 1 lime

• Pinch of sea salt

• Zest of 1 lime

Salad Instructions:

1. In a large bowl, combine fruit and mint

2. In a small bowl, whisk together lime juice, lime zest and salt until smooth and fully dissolved

3. Pour over fruit and toss gently to coat

4. Chill 10–15 minutes before serving

Smoothie

Serves: 1-2

Smoothie Ingredients:

• 1/2 cup strawberries (frozen best for consistency)

• 1/2 cup watermelon cubes

• 1/2 cup pineapple chunks (frozen best for consistency)

• 1/2 orange or tangerine, peeled

• 1/2 kiwi, peeled

• 1 scoop Alaya Multi Collagen (unflavored) 

• Juice of 1/2 lime

• 1/2–3/4 cup coconut water (adjust for desired thickness)

• Small handful fresh mint (about 5–6 leaves)

Smoothie Instructions:

1. Add all ingredients to a blender. Blend until smooth and creamy.

2. Taste and adjust lime or honey as desired. Serve immediately