After months of hearty soups and warming meals during the winter, summer finally invites us to lighten our plates. Fresh berries. Crisp salads. Juicy watermelon. Garden herbs. Sparkling citrus water.
Our bodies naturally crave foods with higher water content, vibrant colors, and abundant minerals—and for good reason.
While we often think of summer as energizing, heat is actually another form of physiological stress. Staying cool, hydrated, and well nourished helps your body adapt so you can enjoy long walks, exercising outside, beach days, gardening, and evenings outdoors without feeling depleted.
- Utilization of carbohydrates and fats
- Conversion of fats and proteins into energy
- Regulation of blood sugar
- Gastrointestinal function
- Immune system function
- Reactivity to allergens
- Sex hormone function
- Muscular strength and stamina
- Exercise endurance
- Weight gain or weight loss
- Neurotransmitter synthesis
- Inflammatory response
Your Stress Response Is About More Than Cortisol
Your adrenal glands are small, but they play an important role in helping your body adapt to daily demands. They work closely with the brain, thyroid, immune system, and reproductive hormones to regulate:
●Blood pressure and fluid balance●Electrolytes such as sodium and potassium●Blood sugar stability●Immune and inflammatory responses●Energy production●Sleep-wake rhythms●DHEA and other hormone production
Rather than thinking about “fixing your adrenals,” I encourage my patients to think about building resilience—supporting the entire stress-response system so it has the resources it needs to adapt. Summer is an ideal season to replenish those resources.
Eat Your Electrolytes
Many of the foods naturally in season during the summer are excellent sources of water, minerals, antioxidants, and phytonutrients.
Some of my favorites include:
●Watermelon●Berries●Cucumbers●Romaine lettuce●Celery●Fresh parsley and herbs●Tomatoes●Citrus fruits●Avocado●Mineral-rich sea salt (used appropriately)
These foods help replace fluids and electrolytes lost through perspiration while supporting healthy circulation and cellular hydration.
Nature’s Summer Electrolyte: Watermelon
If I had to choose one quintessential summer food, it would be watermelon.
It provides:
●Over 90% water for hydration●Potassium for electrolyte balance●Vitamin C●Lycopene, a powerful antioxidant●Citrulline, an amino acid that supports healthy blood flow
It’s one of nature’s simplest ways to stay refreshed during hot weather.
Don’t Forget Protein
One of the biggest reasons people experience afternoon fatigue isn’t dehydration alone—it’s unstable blood sugar.
Including quality protein throughout the day helps:
●Maintain steady energy●Support muscle recovery●Reduce energy crashes●Improve resilience during physical and emotional stress
Aim to include protein with each meal, especially if you’re active, exercising, or spending long days outdoors.
My Favorite Summer Morning Hydration Ritual
On especially hot days, try this simple mineral-rich drink:
●6–8 ounces of water●¼ cup tart cherry juice●1 tablespoon fresh lemon juice●A generous pinch of quality sea salt
This provides hydration, natural electrolytes, and polyphenols while encouraging you to begin the day well hydrated. Some people also enjoy taking a teaspoon of extra-virgin olive oil beforehand, which can be a simple way to incorporate healthy fats into the morning.
Chinese Medicine’s Perspective
In Traditional Chinese Medicine, summer corresponds to the Fire Element—the season of expansion, movement, joy, and circulation. The goal isn’t simply to “cool down,” but to remain well hydrated without weakening digestion. That means enjoying cooling foods while still eating balanced meals with adequate protein and healthy fats. Ice-cold drinks and excessive raw foods may not be ideal for everyone, particularly those who tend toward fatigue, bloating, or digestive weakness.
Like so much in Chinese medicine, it’s about finding the middle path.
When Low Energy Deserves a Closer Look
Persistent fatigue isn’t something you should simply push through.
If you’re experiencing:
●Constant exhaustion●Poor exercise recovery●Feeling overheated easily●Brain fog●Poor stress tolerance●Sleep disruption●Afternoon energy crashes
it’s worth looking beyond caffeine and quick fixes.
Often the answer lies in understanding your physiology—from nutrition, hormones, thyroid health, iron status, blood sugar regulation, inflammation, and sleep—to creating a plan that supports your body’s natural resilience.
Summer is a Season to Replenish
Think of summer as an opportunity to refill your reserves.
Eat colorful seasonal foods.
Stay hydrated.
Prioritize protein.
Spend time outside.
Move your body.
Rest when you need to.
Small daily choices often have the greatest impact on how energetic, resilient, and vibrant you feel—not only this summer, but throughout the year.
Find out the best Nutrients and Therapeutic Nutrition for your adrenals.
- Main symptom: fatigue all the time.
- Main symptom: fatigue after exercise and/or getting overheated too easily.
- Main symptom: chronic stress leaves you feeling emotionally anxious and/or overwhelmed and may be effecting your sleep at night.
Find out how Proteins and Amino Acid supplements help regulate the blood sugar and build resilient summer energy:
- Maintaining proper amino acid balance supports the adrenals by helping to regulate blood sugar and contributes to overall cellular health.
- Balanced Protein powders can be added to smoothies and foods:
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The views and nutritional/herbal advice expressed by Tansy Briggs, DACM, L.OM is not intended to be a substitute for conventional medical service. Purchasing a product, program or wellness coaching does not establish a practitioner patient relationship with Tansy Briggs, DACM, L.OM. If you have or suspect that you have a medical problem, promptly contact your health care provider. We suggest that you continue to work with qualified medical professionals as you engage in our material, products and services. No information offered here should be interpreted as a diagnosis of any disease, nor an attempt to treat or prevent or cure any disease or condition. Information and statements regarding products and/or services made available by Tansy Briggs, DACM, L.OM have not been evaluated by the Food and Drug Administration. Tansy Briggs, DACM. L.OM or Integrative Health Link products and services are not intended to diagnose, treat, cure or prevent any disease.
