Summer Wellness Guide: Essential Tips for a Healthy Body and Glowing Skin...

 Summer brings sunshine, vacations, mangoes, and longer days—but it also brings intense heat, dehydration, and several health concerns like vomiting, loose motions, skin tanning, and overall weakness. Whether you're a college student, a 9-5 office worker, or a sportsperson, taking care of your body and mind during this season is absolutely essential.


Over the past few years, rising temperatures and water scarcity have made summer survival tougher. But with just a few simple changes in your daily routine, you can stay energized, hydrated, and healthy all season long.




1. Set a Fixed Routine

In the heat of summer, irregular sleep or lifestyle patterns can easily make you feel sluggish and tired.

Make sure to:

Wake up early to make use of the cooler hours of the day.

Plan your meals and activities around cooler periods (morning and evening).

Get enough rest — 7 to 8 hours of sleep is crucial for recovery and immunity.


2. Move Your Body – Daily Exercise Is a Must

Whether you're a student, working professional, or sportsperson—your body needs movement.

Stretch every morning to activate muscles. Just 20–30 minutes of light exercise like yoga, walking, or body-weight workouts is enough.

If your schedule is tight, break it into two: 15 minutes in the morning and 15 minutes in the evening.

Evening walks or light jogging can refresh your mind and improve sleep quality.


3. Start the Day Fresh

A cold shower in the morning not only wakes you up but also lowers body temperature and improves circulation.

Always shower before going out, and again after coming back home, especially if you’ve been exposed to dust and sweat.

It reduces the chances of rashes and skin infections caused by heat.


4. Summer Drinks for Energy

Replace tea, coffee, and sugary drinks with homemade, natural beverages:

Start your day with fresh juice, smoothie, or milkshake.

Mangoes are available in abundance during summer—blend them into a refreshing mango shake for a delicious and energizing start.

Add curd or buttermilk into your lunch routine to cool down your digestive system.


5. Stay Hydrated – The Golden Rule

Drink at least 2 to 3 liters of water every day. To make it more refreshing:

Add mint (pudina), cucumber slices, or lemon to your water bottle.

This boosts hydration and adds essential minerals to your system.

Never wait to feel thirsty—keep sipping water throughout the day.


6. Avoid Outside Food

Outside food in summer can easily lead to food poisoning, stomach infections, and digestive issues.

Stick to home-cooked meals, fresh fruits, and light snacks. Avoid oily, spicy street food.


7. Skin Care Essentials – Protect and Glow

Your skin needs extra care in summer. Follow this simple routine:

Sunscreen is a must before stepping out. Choose one with SPF 30 or more.

Use a gentle face wash to cleanse sweat, dust, and oil.

DIY Face Pack (Easy and Effective):


Multani Mitti (Fuller’s Earth)

Haldi (Turmeric)

Besan (Gram Flour)

Keep this mix ready and dry.

2-3 times a week, take a spoon of the mix, add water, and apply it to your face or any tanned area.

Let it sit for 15 minutes, then rinse with cool water.

Follow up with a light moisturizer.


8. Final Reminders

Drink more water than usual.

Avoid going out between 12 PM to 3 PM, when the sun is at its strongest.

Carry a water bottle and scarf when stepping out.

Eat seasonal fruits like watermelon, cucumber, muskmelon, etc.

Wear cotton clothes to allow your skin to breathe.

Key points..

Taking care of your body and skin in summer doesn’t require expensive products or complicated routines. Consistency, hydration, and awareness are the real game-changers.

Whether you’re in college, managing a 9-to-5 job, or training on the field—stay cool, stay hydrated, and stay healthy.

Your body is your real home. Take care of it especially in the heat.

Location: India

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