Summer Checklist
Your simple RN approved guide to staying hydrated, energized, and balanced all summer long!
Summer brings long days, heat, busy schedules, travel, and routines that feel a little looser. All of that is fun — but it can also throw your body off.
This checklist helps you enjoy the season without feeling sluggish, bloated, dehydrated, or drained.
⭐ HYDRATION + ELECTROLYTES
✔ Drink 6–8 cups of water daily (more with heat or exercise)
✔ Add electrolytes 2–3x per week
Electrolytes help with energy, headaches, muscle cramps, and afternoon crashes.
✔ Eat hydrating foods
Cucumber, watermelon, berries, citrus, pineapple, tomatoes.
✔ Limit dehydrating drinks
Coffee + alcohol = drink 1 cup of water after each.
⭐ NUTRITION FOR SUMMER ENERGY
✔ Prioritize protein at every meal
Helps stabilize energy, mood, and blood sugar — especially when summer treats are everywhere.
✔ Add fresh produce to each plate
Berries, leafy greens, peppers, tomatoes, zucchini, corn, fresh herbs.
✔ Keep quick whole-food snacks handy
Nuts, fruit, Greek yogurt, cheese sticks, boiled eggs, tuna packets.
✔ Enjoy treats without guilt — just pair them
Example: protein + fruit before ice cream or cocktails to keep blood sugar stable.
⭐ DIGESTION + BLOAT SUPPORT
✔ Eat slowly — summer eating is often rushed
✔ Take a daily probiotic (or add yogurt/kefir)
✔ Walk 10 minutes after meals
Great for bloat, blood sugar, and mood.
✔ Pack digestion-friendly travel snacks
So you’re not relying on gas station food.
⭐ MOVEMENT + ACTIVITY
✔ Aim for 20–30 minutes of movement daily
Walks, bike rides, swimming, light strength workouts, beach games.
✔ Choose movement that matches your energy
Heat can be draining — gentle movement still counts.
✔ Stretch before bed
Releases stored tension and supports better sleep.
⭐ SUN + SKIN HEALTH
✔ Get 5–10 minutes of morning sunlight (not midday)
Improves energy, mood, and circadian rhythm.
✔ Apply SPF daily — even on cloudy days (look for natural sunscreens that aren’t filled with chemicals and toxins. My favourite- The Green Beaver
✔ Reapply every 2 hours in direct sun
✔ Hydrate extra if you’ve been in the heat
⭐ SUMMER MINDSET + ROUTINE
✔ Keep a simple morning routine
Water, protein, sunlight — the summer trifecta.
✔ Protect one “quiet hour” each week for yourself
Helps regulate stress and prevents burnout.
✔ Sleep 7–8 hours whenever possible
Your body needs recovery even on fun, late nights.
✔ Create a “summer calm” ritual
Deep breathing, a walk, journaling, or reading — something that grounds you.
⭐ THE BACK-TO-BASICS TAKEAWAY
Summer is for joy, sunshine, family time, and memories — but your wellness doesn’t have to take a vacation. With small daily habits, you’ll feel:
✨ hydrated
✨ energized
✨ lighter
✨ happier
✨ more balanced
All season long.
If you have questions or want help identifying the right steps, feel free to reach out — I’m here to support you.
Jenilee Brooks- RN