Summer tends to bring a natural shift in lifestyle like more time outdoors, longer days, warmer weather, and changes to our usual routines. While this seasonal transition can feel energizing and expansive, it also creates some subtle but important shifts in your body’s nutritional needs.
Let’s take a closer look at three major summer variables, sun exposure, sleep, and sweat, and what they mean for how you fuel and support your body during this time of year.
Sun: The Vitamin D Paradox
You might think summer means you’re getting plenty of vitamin D and that may be true if you spend regular time outdoors without sunscreen. But many people still fall short, especially if they avoid peak sun, work indoors during daylight hours, or use high-SPF protection (which can block up to 98% of UVB rays that trigger vitamin D synthesis).
Why it matters:
Vitamin D supports everything from bone health to immune function to mood regulation. And even in summer, it’s not uncommon to remain insufficient — especially in northern latitudes or for individuals with darker skin tones.
What to do:
- Spend short, unprotected windows of time in morning or late afternoon sun (about 10–20 minutes depending on your skin type)
- Include vitamin D-rich foods like eggs, salmon, and fortified dairy or plant milks
- Talk to your provider about testing and whether a supplement is right for you
Sleep: Longer Days, Later Nights, and Circadian Shifts
More daylight can mean more time outside and more social events — which is great for mental health, but can throw off your sleep routine. Light exposure later into the evening can suppress melatonin production, which delays sleep onset and reduces quality.
Why it matters:
Sleep is foundational to appetite regulation, hormone balance, and metabolism. Even small disruptions can increase cravings, reduce insulin sensitivity, and impact mood — all of which can subtly change how and what you eat.
What to do:
- Try to keep a consistent wake-up and wind-down time, even if your bedtime shifts a bit later
- Dim lights and avoid screens 1–2 hours before bed to support natural melatonin production
- Consider foods with natural sleep-supportive nutrients like magnesium (leafy greens, pumpkin seeds, almonds) and tryptophan (turkey, oats, bananas)
Salt (and Sweat): What You Lose When It’s Hot Out
You’re likely sweating more in the summer, not just from exercise, but from being outside, walking more, and even sleeping in a warm room. Sweat doesn’t just mean water loss; it also pulls electrolytes like sodium, potassium, and magnesium which are critical for hydration, muscle function, and energy.
Why it matters:
Dehydration and electrolyte imbalances can lead to fatigue, muscle cramps, brain fog, and even sugar cravings (all of which can make it harder to feel your best).
What to do:
- Don’t just drink more water: be sure to replenish electrolytes, too
- Add a pinch of salt and squeeze of citrus to your water on hot days
- Include potassium-rich foods like sweet potatoes, watermelon, and avocado
- Consider a simple electrolyte mix (without added sugars or dyes) if sweating heavily or exercising outdoors
Summer Isn’t a Free Pass or a Tightrope. It’s a Season to Adjust With
You don’t need a total overhaul in the summer. But small shifts — being mindful of sun exposure, honoring sleep patterns, and replenishing what your body loses in heat — can help you feel more supported, less fatigued, and better nourished.
At Empower Holistic Nutrition, we help you understand these seasonal needs and work with your body, not against it.
