Baby, It’s Hot Outside

How to Take Care of Yourself When the Summer Heat Has Other Plans

By Dr. Rachel Hill

A real, practical, and caring guide to surviving—and even enjoying—summer without losing yourself in the process.

Let’s just say it out loud:

Summer is beautiful, and summer is brutal.

There’s something about the long days and warm nights that makes it feel like everything should be easier.

Like the sunshine alone should be enough to lift your mood, fill your cup, and make you feel alive.

And sometimes it does.

But sometimes—if we’re being honest—summer shows up like an uninvited houseguest who doesn’t know when to leave.

The heat climbs before you’ve had your coffee.

The humidity wraps around you like a wet blanket.

The kids are home.

The bills don’t stop.

The to-do list doesn’t know what a season is.

And somewhere in the middle of all of it...

You forget to take care of yourself.

This blog is for you.

The one running on two glasses of water and determination.

The one who keeps saying they'll slow down when things calm down.

Not realizing that things rarely calm down on their own.

The one doing everything for everyone else while wondering why they feel so depleted by August.

Summer self-care is not a luxury.

In extreme heat, it is a health necessity.

Why Heat Changes More Than Your Comfort

The Heat Is Real — And It Affects More Than You Think

Before we talk about what to do, let's talk about what heat actually does to your body and your mind.

Because many people spend the summer feeling tired, irritable, foggy, or anxious without realizing the temperature is playing a significant role.

When it's hot:

• Your heart works harder.
• You sweat more and lose water and electrolytes.
• Your blood vessels dilate.
• Your kidneys work harder.
• Your brain—made up of roughly 75% water—is affected quickly by dehydration.

The result?

You feel sluggish.

Your concentration drops.

Your patience gets shorter.

Small problems feel much bigger.

Even ordinary decisions become harder.

And that is only the physical side.

Heat also affects mental health.

Research consistently links high temperatures with increased irritability, anxiety, aggression, and depressive symptoms.

If you've been feeling unusually overwhelmed this summer...

More emotional.

More exhausted.

More unlike yourself.

You are not imagining it.

The heat is real.

Its effects are real.

And responding with self-care is not weakness.

It is wisdom.

“Taking care of yourself in the heat is not a luxury. It is how you stay well enough to show up for everything else.”

Hydration Is More Powerful Than You Think

Start With Water — More Than You Think You Need

You've heard it before.

Drink more water.

It sounds almost too simple to matter.

But the truth is:

Most of us are genuinely dehydrated—especially in summer.

By the time you feel thirsty, you are already mildly dehydrated.

Thirst isn't an early warning system.

It's a delayed signal.

The goal is to stay ahead of it.

A general guideline is drinking approximately half your body weight in ounces each day—and even more if you're sweating heavily.

Simple Ways to Drink More Water

• Start your morning with a full glass of water before coffee or tea.
• Keep a water bottle where you can always see it.
• Eat water-rich foods like watermelon, cucumbers, strawberries, oranges, and lettuce.
• Add lemon, mint, or fruit for flavor.
• Set reminders if needed.
• Drink before you feel thirsty when spending time outdoors.

And don't forget electrolytes.

Heavy sweating means losing sodium, potassium, and magnesium.

Replacing them with foods like bananas, avocados, leafy greens, coconut water, or electrolyte drinks can make a remarkable difference.

Supporting Your Body Through Summer

Taking Care of Your Body When It's This Hot

Your body is working overtime.

Help it out.

Morning

• Get outside before 10 a.m. whenever possible.
• Eat a nourishing breakfast.
• Apply sunscreen—even on cloudy days.

Afternoon: The Danger Zone

Between 10 a.m. and 4 p.m., the sun is strongest.

If possible:

• Stay indoors or in the shade.
• Wear light-colored, loose-fitting clothing.
• Wear a wide-brimmed hat.
• Take frequent cooling breaks.

Know the warning signs of heat exhaustion:

• Heavy sweating
• Weakness
• Pale skin
• Weak pulse
• Nausea
• Fainting

If these occur, cool down immediately and hydrate.

Evening

• Take a lukewarm shower before bed.
• Keep your bedroom cool.
• Prioritize sleep.

Rest isn't optional in extreme heat.

Your Mind Needs Summer Care Too

Summer doesn't only change the weather.

It changes routines.

Children are home.

Schedules shift.

Vacations can be surprisingly exhausting.

Social expectations increase.

And underneath it all is the quiet belief that you should be enjoying every minute because...

It's summer.

If you're not feeling that happiness, it can feel confusing.

Like you're somehow doing summer wrong.

You're not.

You're human.

Instead of pressure, I'd like to offer you permission.

Permission to admit summer is sometimes hard.

Permission not to love every sticky, busy, expensive moment.

Permission to care for your mental health with honesty and intention.

Mental Health Practices for Summer

• Keep a consistent daily rhythm.
• Name what you're actually feeling.
• Protect quiet time.
• Limit overwhelming news and social media.
• Spend time with people who genuinely restore you.
• Reach out for professional support if you need it.

“Rest is not something you earn. It is something your body and mind require to keep going.”

Feed Your Spirit, Too

When Your Soul Needs Cooling Down

Self-care isn't only physical.

It isn't only emotional.

It is also spiritual.

Summer offers moments of awe if we're willing to notice them.

A sunset.

Children laughing.

A cool evening breeze.

Rain on warm pavement.

Fireflies.

A sky full of stars.

These moments matter.

Research increasingly shows that awe, beauty, nature, and meaningful connection reduce stress and improve wellbeing.

Simple Ways to Nourish Your Spirit

• Watch one sunrise or sunset this week.
• Spend time in nature.
• Do one thing purely for joy.
• Practice gratitude for small moments.
• Connect with your community.
• Create something with your hands or heart.

For Those Navigating Summer With Less

Not everyone has air conditioning.

Not everyone can buy fresh fruit.

Not everyone can change their work schedule.

Not everyone has easy access to parks or safe outdoor spaces.

If that's your reality...

I see you.

Many libraries provide cool spaces during hot days.

Many communities open cooling centers during heat advisories.

Simple cooling strategies can also help:

• Apply a cool, wet cloth to your neck and wrists.
• Drink tap water.
• Open windows early, then close blinds before the afternoon heat.
• Check on elderly neighbors and those living alone.

Community care is self-care.

When we care for each other, everyone benefits.

You Deserve a Summer That Doesn't Break You

Summer is a season.

It is not a performance.

You don't have to create perfect memories.

You don't have to love every moment.

You simply deserve to move through it with your health, your peace, and your spirit intact.

That means:

• Drinking the water.
• Finding the shade.
• Resting when your body asks.
• Saying no when you're depleted.
• Asking for help when you need it.
• Looking for one small moment of beauty every day.

Treat yourself with the same patience and kindness you would offer someone you love.

Because...

You are someone worth caring for.

Not only in summer.

Always.

Start with today.

Drink some water.

Find some shade.

And be a little gentler with yourself than you were yesterday.

That's enough.

That is more than enough.

Your Summer Wellness Quick Guide

💧 Water — Drink approximately half your body weight in ounces daily. More when sweating.

☀️ Sun — Limit direct sun between 10 a.m. and 4 p.m. Wear sunscreen, light clothing, and a hat.

😴 Rest — Sleep and recovery are essential.

🧠 Mind — Name your feelings. Keep structure. Protect quiet moments.

🌿 Spirit — Find one beautiful moment each day.

👥 Community — Check on neighbors. Share kindness whenever you can.

❤️ You — Care for yourself the same way you'd care for someone you love.

--Dr. Rachel