Getting on and Getting through these Dog Days of Summer
Just checking in…how are we doing during these dog days of summer? It’s hot out. We’ve had a string of high temperature days, but life gets on and so do we. And as we get on through the hottest days of the year, lets talk about how we make it all the more manageable!
These are indeed the hottest days of the year for much of the United States. Mid June through August has historically been considered the “dog days of summer.” What better time to up our self-care! Being out in the heat can be exhausting, and a drain on the body in and of itself.
Here are three ways we can show ourselves some summer love right now:
Protect your skin! (…And read to the end for some summer self-care tips ;-)
1. Stay mindful of the best and worst times of day to be outside.
Try to avoid direct sun between 10 AM and 4 PM, when UV rays are strongest.
Choose early morning or late afternoon for outdoor activities.
2. Make Sunscreen a Non-Negotiable
Use a broad-spectrum SPF 30+ daily, even on cloudy days.
Reapply every 2 hours, or more often if swimming or sweating
Don’t skip easily forgotten spots like ears, back of neck, top of feet, scalp, and hands.
3. Cover Up Smartly
Wear UPF-rated clothing, especially during the hottest times of day.
Go for wide-brimmed hats and UV-blocking sunglasses to protect your face and eyes.
4. Soothe + Repair Daily
After being out in the sun, use aloe vera, coconut oil, or fragrance-free moisturizers to cool and calm the skin.
Antioxidant serums (like Vitamin C) in your morning routine can help protect against sun damage.
Eat for Energy!
Go for Light, Cooling Meals
Heavy foods can drain energy in heat. Choose cold grain bowls, yogurt parfaits, summer rolls, or grilled lean protein with crisp veggies.
Eat Smaller, More Frequent Meals
Large meals raise your internal body temp. Eating smaller meals every 3 - 4 hours helps stabilize energy without overheating.
Boost with B-Vitamins & Magnesium
Include leafy greens, nuts, seeds, avocados, eggs, and legumes to support energy metabolism naturally.
Avoid the Afternoon Sugar Crash
Skip the iced pastries or sweet drinks; go for snacks with protein and fiber.
Hydrate!
Start with Water
Drink 8 -12 oz of water before coffee or food to replenish after sleep.
Add lemon, cucumber, or mint for a refreshing twist that encourages consistency.
Eat Your Water
High-water content foods like watermelon, cucumber, strawberries, lettuce, oranges, and zucchini help hydrate without effort.
Pro tip: Blend fruits/veggies into smoothies or toss into salads for a hydration and nutrient boost.
Infuse Your Water
Bored with plain water? Use natural infusions: citrus slices, herbs (basil, mint), or berries in a pitcher to make it feel like a treat.
BONUS:
Have a Summer Spa Day at Home!
Here’s Your Self-Care Checklist for Those Hot Dog Days:
Set the Mood
Close blinds, lower lights, create a calm environment
Play soft music or ambient nature sounds
Spritz room with lavender-mint or eucalyptus mist
Light a candle or diffuse calming essential oils
Cool Cleanse (Bath or Shower)
Take a lukewarm or cool shower with peppermint or citrus body wash
OR soak in a bath with Epsom salts + cucumber + mint oil
Use a cold washcloth on your forehead or a foot soak for a quick cool-down
DIY Exfoliation
Mix sugar + coconut oil + lemon zest for a refreshing body scrub
Gently exfoliate arms, legs, and shoulders in the shower
Face Refresh
Apply a cooling mask (Greek yogurt + cucumber + honey)
Rinse with cool water
Use a chilled jade roller or cool toner after
Hydrate Inside & Out
Sip infused water (mint, watermelon, or citrus)
Snack on frozen grapes, cucumbers, or berries
Use a lightweight, aloe-based or gel moisturizer
Mist face/body with rosewater or cucumber spray (store in fridge!)
Finishing Touches
Wear a comfy robe or loose, breathable clothes
Rest in a cool, quiet space with an eye mask
Journal, meditate, or breathe deeply for 10–15 minutes
Optional: Massage feet with cooling balm or frozen water bottle