It’s the actual most wonderful time of the year—but that doesn’t necessarily mean it’s the chillest. “We’re hardwired to think that summer is relaxing because we had it off as kids, but as adults, we still have full-time jobs, and when we do take time off, we often come back to hundreds of emails,” says Romy Mushtaq, M.D., a neurologist and the chief wellness officer for Evolution Hospitality. To sail through summer like Beyoncé on a luxury yacht, follow this expert advice.
Drink up. Even mild dehydration can cause headaches, fatigue, and difficulty concentrating, according to a University of Connecticut study. “You don’t want to wait until you get thirsty to start hydrating,” says celebrity trainer Adam Rosante. He suggests drinking 8 to 10 ounces of water before your workout, every 20 minutes as you work out, and then again after you’re done. Getting extra sweaty? Mix water, a pinch of Himalayan sea salt, and the juice of half a lemon in a shaker bottle to replace lost electrolytes.
Do laps. At the farmers’ market, that is. Summer is the easiest time of year to get your USDA-recommended 1.5 to 2 cups of fruit and 2.5 cups of veggies, because tons of produce is at its peak. This means no-stress, hardly-any-mess “cooking”: Just throw corn, peaches, or zucchini on the grill, top toast with sliced tomatoes or cucumber, or toss together raw anything, really, to make a salad. Round it out with store-bought rotisserie chicken, fancy jarred tuna, or canned beans for protein.
Get outside. Research suggests that “forest bathing” (basically, spending time in nature) can reduce stress. Plan a weekend hike, eat your lunch on a park bench—or take your cardio workout outdoors. One way to do it and disconnect: Alternate walking and either running, jogging, or speed-walking using city blocks or quarter-mile trail markers instead of the stopwatch on your smartphone as a timer, suggests walking coach Michelle Stanten, the author of Walk Your Way to Better Health.
But hit the gym too. Pumping iron might help pump you up, according to a new review of dozens of studies. It found that weight training reduced symptoms of depression and made people with normal mental health less likely to become sad. Though the benefits were the same no matter how much people worked out, experts recommend targeting all your major muscle groups (think abs, glutes, and bis and tris) at least two days a week.
Breathe easy. Next time you’re lounging poolside, stuck at a traffic light, or about to go into a meeting, set aside a literal minute to chill out. Start by breathing in for three counts, pausing for one count, then breathing out for four more; repeat up to four times. “I call this taking a ‘mindful minute,’ which everyone can do no matter what’s on her schedule,” says Mushtaq. “Deep breathing actually alters the oxygen and CO2 levels in the brain, causing your stress-hormone levels to drop.”
Talk to your doc. “I’ll be out of town next weekend!” is a thing you’ll probably say half a dozen times before summer ends. While R&R is great, don’t get too relaxed about your birth control, because nothing kills a vacation vibe like worrying about protection. If you’ll be traveling frequently, particularly between time zones, ask your ob-gyn if an alternative to the pill—which must be taken every day, sometimes at the same time of day—might be the best bet for you.
Take a siesta. Sleep deprivation can make you particularly susceptible to stress (which, hello, vicious cycle, can then keep you up at night). To squeeze in a little extra shut-eye, try dozing off during the day. “I’m a big nap enthusiast,” says Holly Phillips, M.D., the author of The Exhaustion Breakthrough. “They’re good for boosting energy.” To keep them from making you groggy or affecting your nighttime sleep, limit naps to 30 minutes, and try to take them between 2 and 4 in the afternoon.
Just say no. Click on #howisummer and it might seem like everyone’s in an infinity pool or drinking ice-pop cocktails on a rooftop bar. The trick to enjoying your summer: Separating the activities that bring you joy from the ones you say yes to because they’re Instagrammable. “Some people feel invigorated by going to a barbecue or concert, whereas others prefer reading at the park or taking a walk on the beach,” says Mushtaq. “The key is knowing what’s actually restorative for you and then fitting it in—and filtering out the rest.”
