Summer is the season of sunshine, fresh air, and movement—but it also brings its own set of health challenges, from dehydration and high UV sun exposure to increased allergens and travel-related stress. Whether you’re hitting the trails, catching flights, or enjoying seasonal produce at your local farmer’s market, it’s important to give your body the support it needs.

Put on your coolest pair of shades and kick back. This guide blends lifestyle habits with targeted supplements to help you thrive and get the most from yourself through the Summer months!

☀️ 4 Lifestyle Tips for a Healthier Summer

1. Hydrate More Than You Think You Need

Clean, hydrating Water is the cornerstone of summer health. As temperatures rise, your body sweats more to cool down, meaning you need to increase your hydration significantly.

Fun fact: A study from the University of Connecticut found that even mild dehydration (1.5% of body water lost) can impair mood, energy, and cognitive function, especially in warm weather.

Hydration tips:

• Drink at least half your body weight in ounces of water daily.
• Infuse water with cucumber, lemon, or berries to make it more appealing.
• Add ¼ tsp. of sea salt per 12-16oz in the morning for extra minerals & electrolytes.
• Drink from glass or stainless steel vessels to avoid microplastics
• Avoid sugary sodas, fruit juices, and excess caffeine, which can dehydrate you.

2. Get Smart Sun Exposure

Your body makes vitamin D from sunlight, a nutrient essential for mood, immunity, hormone expression, and calcium absorption. Aim for 15–30 minutes of early morning or late afternoon sun exposure on bare skin without sunscreen.

Too much sun can harm the skin, but too little may contribute to widespread vitamin D deficiency, especially for those spending most of their time indoors.

Wear protective clothing or use a natural zinc oxide sunscreen after your vitamin D window to protect from overexposure. Keep in mind our Oreganol P73 cream is soothing to the skin and packed with antioxidants for a healthy recovery!

3. Stay Active—But Have Fun With It

Summer offers endless opportunities for joyful movement. Swimming, jogging, hiking, and biking are not only great for cardiovascular health, but they also boost mood, energy, and sleep quality.

• Jogging helps increase lung capacity and endurance.
• Swimming is low-impact, joint-friendly, and great for building full-body strength.
• Biking supports cardiovascular health and is a fun, family-friendly activity.

Aim for at least 150 minutes of moderate aerobic activity per week, as recommended by the CDC.

4. Eat Seasonally for Nutrition and Hydration

Summer produce like watermelon, cucumbers, berries, tomatoes, and leafy greens is not just delicious—they’re nutrient-dense, full of electrolytes, and high in water content.

Seasonal fruits and vegetables often contain higher levels of antioxidants and are better suited to your body’s needs for that time of year.

• Watermelon is 92% water & rich in lycopene, an antioxidant for bone and heart health.
• Organic Berries are low in sugar, provide vitamin C, and fiber.
• Cucumbers offer hydration and anti-inflammatory benefits.

Eating seasonally can naturally improve hydration, digestion, and skin health.

🌿 4 Supplement Essentials for Summer Wellness

While healthy habits lay the foundation, summer wellness often calls for a few targeted nutritional allies to handle seasonal stressors, travel, sun exposure, and environmental changes.

1. Wild Oreganol P73: Immune & Digestive Support on the Go

Whether you’re traveling, dining out, or just dealing with seasonal shifts, wild oregano oil is a must-have!

• Oreganol P73, sourced from wild mountain-grown Mediterranean oregano, supports a healthy immune response and optimal digestive function. It can be used topically for skin health, especially after too much fun in the Sun. Oregano oil supports the body’s healthy response to inflammation, making it a staple in any house or travel bag, all year round! 
• Use it daily or as needed, it is available in oil and softgel forms for convenience.

✈️ Traveling exposes you to unfamiliar foods and new microbes; Oreganol P73 helps your gut and immune system adapt naturally.

2. Vitamin C + E: Dynamic Duo for Skin Protection

Your skin is your largest organ and your first line of defense against the summer sun.

• Vitamin C helps your body produce collagen, protects against oxidative stress, and supports wound healing. Wholefood full-spectrum vitamin C that is raw and alive is the only kind we recommend! Check out our Purely C.
• Vitamin E is a fat-soluble antioxidant that neutralizes free radicals and helps reduce UV damage from the inside out. It is essential for cardiovascular function and optimal eye health. Most Vitamin E is synthetic, incomplete, and soy-based! Instead, opt for the real, wholefood, fully complete Purely E.

Learning Highlight:  One study found that combining vitamins C and E enhances photoprotection (exposure from the sun) more than either alone.
 Add these vitamins to your routine for glowing, protected summer skin.

Further Vitamin E Research: “Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis”

3. Magnesium: For Better Sleep, Muscle Recovery, and Calm

More sunlight and physical activity can actually deplete magnesium, a key mineral involved in over 600 bodily processes! In fact, magnesium is essential for activating vitamin D’s benefits inside the body. Since we take in more vitamin D from the Sun in the Summer months, it’s even more important that we prioritize higher magnesium intake. 

• Helps with muscle relaxation and recovery after exercise.
• Supports deep sleep and nervous system calm, especially after long, active days.
• Boosts energy production at the cellular level.
• Activates vitamin D

Research shows that magnesium deficiency may increase the risk of poor sleep quality, cramps, and fatigue, especially during hot, sweaty months.

Look for well-absorbed forms like Magnesium Glycinate, Threonate, & Taurate. We proudly offer a top-tier magnesium product with all three of these powerful types!

4. SinuOrega Nasal Mist: Clear the Air

From pollen to dry plane cabins and hotel air conditioning, your sinuses face a lot in Summer.

SinuOrega is a pure nasal mist formulated with sea salt, wild oregano oi, and other herbal extracts to:

• Cleanse and moisturize dry nasal passages.
• Support sinus comfort during seasonal allergy exposure.
• Soothe your upper respiratory system while traveling.

According to the American College of Allergy, Asthma & Immunology, more than 50 million Americans experience seasonal allergies, many worsened by summer grasses and pollens.*

Use SinuOrega before and after outdoor activities, during flights, or while staying in unfamiliar environments.

🧭 Final Thoughts: Build Your Summer Wellness Toolkit

Summer can be one of the healthiest seasons—if you stay mindful and prepared. The winning formula includes:

• Hydration + movement
• Eating healthy seasonal foods
• Daily foundational support with high-quality supplements

Whether you’re looking to stay energized, nourish your skin, support digestion and immunity, or just feel great in your body, combining smart habits with nature-based tools like Oreganol P73, Vitamin C & E, Magnesium, and SinuOrega can make all the difference.

Here’s to a vibrant, sun-charged, and nature-supported Summer!

Get out there and stay STRONG inside!