How to Prepare the Body and Mind for Summer with Health

Summer is approaching, bringing with it the promise of longer days, more light, holidays — and of course — plenty of heat. But is your body and mind ready for the new season? Preparing for summer isn't just about packing a beach bag: it's about taking care of your health as a whole, balancing physical and emotional well-being. After all, feeling good inside and out is the real “summer project”.

Energy rising – the body needs seasonal care

As temperatures rise, the body adapts: it loses more fluids, demands lighter clothing, appetite changes, and even sleep patterns may shift. Hydration takes center stage, along with a fresher, lighter, and more nutritious diet.

To prepare the body for summer with health, it’s essential to:

• Drink plenty of water throughout the day
• Choose water-rich fruits like watermelon, strawberries, and melon
• Cut back on fried and highly processed foods
• Have light and regular meals
• Exercise outdoors — preferably during the cooler hours of the day

These simple actions strengthen the immune system, regulate metabolism, and help face hotter days with more energy and less fatigue.

Healthy body, lighter mind

But summer also calls for emotional balance. The change in routine, school holidays, and longer days can bring as much excitement as they do stress.

To prepare the mind for summer with health, we suggest:

• Make time for real rest — sleeping well is halfway there
• Take digital breaks: fewer screens, more nature
• Engage in activities that bring joy and relaxation (reading, swimming, walking, listening to music)
• Stay connected with family and friends — sharing moments strengthens emotional well-being
• Learn to say “no” to overpacked schedules — summer doesn’t have to be a marathon of commitments

Healthy summer is balanced summer

More than a beach body, what we really want is a season filled with vitality, lightness, and peace of mind. Preparing the body and mind for summer with health means investing in yourself, respecting your own pace, and making choices that promote overall well-being.

At Misericórdias Saúde, we believe that prevention and health education are the best allies for a more fulfilling life. May this summer be synonymous with health, joy, and balance — starting with small, conscious actions.