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Summer stretches out with its long, sunlit days and warm nights, stirring something in you—a pull to savor every moment. You feel that burst of energy from brighter mornings and lingering sunsets, but it’s easy to lose your footing. Perhaps you’re staying up too late, missing meals for a day out, or finding it hard to rest when the air feels heavy. Before long, the season’s magic can slip into something tiring.
But here’s the beauty of it: you can shape summer to lift you up instead of wearing you down. With a few small, thoughtful shifts, you can weave a routine that flows with the season and keeps you steady. From greeting the sun to easing into sleep, this is how you can make it work for you.

1. Let the Sun Wake You

There’s something special about morning light—it’s more than just brightness. Stepping into it soon after you wake helps your body find its rhythm, nudging your mind to alertness and setting you up for better sleep later. You’ll notice your mood brighten, too.
Try this: spend 10–15 minutes outside each morning. Maybe you’re sipping tea on the porch or strolling down the street. Skip the sunglasses for those minutes—let your eyes drink in the light (without staring at the sun). It’s a quiet way to start your day with purpose.

2. Move with the Season

The longer days might tempt you to overdo it, but you don’t need to push yourself too hard. Movement matters, and in summer, it’s about finding what feels right when the heat is on. You’ll want to avoid exhausting yourself midday when the sun’s at its peak.
Instead, you might walk early or late, swim to cool off, stretch in a shady spot, or do some gentle strength work inside. Give yourself 30 minutes most days—it doesn’t have to be grand. You’ll feel your energy lift, your body loosen, and even your digestion settle.

3. Keep Water Close

Heat and sweat can sap you faster than you realize, and if you’re juggling a full day, it’s easy to forget to drink. When you’re low on water, everything suffers—your focus, your skin, your comfort.
Make it simple: sip water steadily, not just when your throat’s dry. Add a slice of cucumber or a sprig of mint if you like a little flavor. Reach for watermelon, berries, or greens—they hydrate you, too. On the hottest days, ease off sugary drinks or alcohol—they pull moisture away when you need it most. You’ll feel the difference.

4. Eat to Feel Light

Rich, heavy dishes can sit like a stone in your stomach when it’s warm. You don’t have to skip meals, though—choose ones that nourish without dragging you down.
Picture this: grilled chicken with crisp vegetables, a salad with olive oil and avocado, a chilled bowl of quinoa with greens and a splash of lemon, or a smoothie with fruit, yogurt, and a bit of nut butter. Stick to a rhythm with your eating—you’ll keep your strength up and avoid those dips in energy.

5. Ease into Night

When the sun hangs around late, you might find yourself delaying bedtime without meaning to. But rest is what holds you together, and you deserve it, even in summer’s glow.
Try dimming the lights as evening falls, taking a cool shower to unwind, or sipping peppermint tea. Step away from screens an hour before bed—let your mind settle. Dark curtains can help if dawn creeps in too early. Aim for 7–9 hours; you’ll wake feeling whole.

6. Find Your Quiet

Summer pulls you outward—friends, trips, sunshine—but you need moments to turn inward, too. A little stillness keeps you grounded when life feels full.
Maybe you write a few thoughts at day’s end, listen to soft music while you cook, or breathe deeply under the sky. A break from your phone can restore you, even briefly. You’ll feel calmer, more yourself, with just a pause.

Hold the Season Close

Summer is yours to enjoy—its light, its warmth, its possibilities. You can meet it with a routine that keeps you strong and present, not scattered. From the sun’s first rays to the quiet of sleep, you’re building something steady amid the joy. Let it carry you through.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

Understanding Self-Compassion

Self-compassion is treating yourself with the kindness, care, and understanding that you would give to your close friend. Instead of criticizing yourself when making mistakes, use self-compassion to encourage yourself to embrace the imperfections you may have and respond to your own struggles with empathy.

How Self-Compassion Can Benefit Your Mental Health

 Self-compassion is correlated to decreased anxiety, depression, and stress. Being kind to ourselves during troubled times will create emotional safety that allows us to emotionally manage setbacks and challenges. With self-compassion, comes resilience–helping us bounce back from difficult times without the typical self-judgment that often worsens mental health issues.

Simple Ways To Incorporate Self-Compassion

1. Be Mindfully Aware: Recognizing moments of self-criticism and pausing to acknowledge instead of ruminating is always a good idea; take a breath and tell yourself that mistakes are part of being human.
2. Positive Affirmations: Replace any negative thoughts and talk about yourself with positive, uplifting, supportive affirmations. For example, “I am doing my best, and it’s okay to make mistakes.”
3. Self-Compassionate Touch: Gently place your hand on your heart and give yourself a hug whenever you feel overwhelmed or emotional flooding. Giving yourself a physical gesture can self-soothe your nervous system and ground you by connecting your emotional world to the physical world.

By simply practicing compassion for yourself, you improve your mental and emotional health, boost your self-esteem, and create a kinder, more forgiving relationship with yourself. When you are able to help yourself through compassion, you will be able to help others even more if they’re having trouble and need encouragement. 

Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has been practicing medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

Eight Glasses Of Water May Not Be Right for You

People often suggest drinking eight, 8-ounce glasses of water per day. However, when it comes to hydration, there is not a one-size-fits-all answer. Hydration needs will vary based on the age, weight, activity level, climate, and health conditions of an individual.

Factors That Impact Your Hydration 

1. Your Activity Level: Exercising regularly or engaging in physical labor–whether you have an active job or enjoy moving–your body loses water through sweat, requiring you to drink more fluids to stay hydrated and replenish the water loss.
2. Climate: Keep your environment in mind because hot and humid weather will increase the need for water intake, due to your body working to regulate its temperature. On the other hand, dry or cold environments may reduce the amount of thirst you have, but still require the necessary hydration.
3. Personal Health Considerations: There are some medical conditions and medications that may impact your hydration needs, so it’s essential to listen to your body and consult with a healthcare professional. Pregnancy can also change the way your body functions and requires additional fluids to support the pregnancy and the body.

What Are Your Ideal Hydration Needs

As an alternative to the eight glasses theory, you should simply listen to your body’s natural cues and instincts. Thirst is the body’s way of telling you to drink some water. If you are unsure, use the color of your urine to indicate your hydration level—pale yellow means you’re well-hydrated, while a darker yellow can be a sign of dehydration.

Ultimately, the general idea with hydration is to follow your body’s natural hints and tune into your exercise, environment, and medical history to understand how to hydrate your body properly and adequately. 

Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.