This summer, let’s flip the script on what it means to take care of yourself and your gut. Forget diet trends, guilt trips, or ending every fun-filled weekend with a “diet starts Monday” mindset.  

Instead, we’re all about habits that are flexible, fun, and actually feel good. Less “all or nothing,” more “this works for me.” With that approach, Summer becomes the perfect time to refresh your routine and focus on small, gut-friendly changes that help you feel your best from the inside out. 

Start Simple: Small Habits, Big Impact 

You don’t have to overhaul your entire life to make room for better habits. In fact, it’s the small things you do consistently that can have the biggest impact on how you feel. If you’re looking for a starting point with healthy habits this summer, try one or more of the following: 

• Hydrate smarter: Your exact fluid needs depend on a variety of factors—like where you live, your activity level, any health conditions, medications you take, and more. But if you’re planning to spend time outside in the heat this summer, staying on top of hydration is a must. Keep your water bottle filled, sip often, and add slices of citrus, cucumber, or fresh mint for a refreshing twist. Don’t forget to toss your favorite SunSip soda and Health-Ade Kombucha flavors into the cooler for a flavorful, bubbly boost to your hydration lineup! 
  
  
• Make movement fun: Moving your body is one of the best things you can do for your mental, physical, and digestive health. Luckily, summer offers tons of fun ways to get active: take a morning beach stroll, hit the pickleball court with friends, go for a swim, or roll out your yoga mat for a flow on the patio. 
  
  
• Recoup with rest: Movement is important but so is rest. The longer daylight hours in summer can help you build a routine that better aligns with your body’s internal clock. By waking up and winding down with the sun, you can create a more consistent sleep-wake schedule that supports deeper sleep and better energy throughout the day. 
  
  
• Eat with the season: So many delicious, nutrient-dense foods are in season during the summer. Think berries, cherries, peaches, watermelon, tomatoes, cucumbers, summer squash, zucchini, leafy greens, and more. These foods are packed with hydration, fiber, antioxidants, and essential vitamins, making them great options to support your energy, skin, gut, and overall health. 

Follow Your Gut This Summer 

Looking to build habits specific to maintaining a happy gut amidst your summer plans? We got you! 

• Skip the trendy “cleanses”: If you’re feeling uncomfortable in your body after a weekend of summer fun, it’s natural to seek out solutions to help you feel better. However, most of the “cleanses” and “gut health reset” diets you see trending on social media are unnecessary and can actually do more harm than good. Instead, focus on sustainable habits: eat plenty of fiber-rich fruits, veggies, whole grains, nuts and seeds; stay hydrated; and be mindful of alcohol intake. Remember: consistency over perfection! 
  
  
• Explore fermented foods: Incorporating fermented foods is another great and sustainable way to support your gut health. These foods can introduce beneficial bacteria to your gut microbiome, and many of them are also good sources of fiber. Add a scoop of sauerkraut and a few fermented pickles to your burger, toss some kimchi in your grain bowls, or start your day with yogurt or kefir in your fruit smoothie.
   
• Sip on some kombucha: Speaking of fermented options, don’t forget Health-Ade Kombucha! Every bubbly bottle contains probiotics that help support a diverse, happy gut microbiome. Keep a few bottles chilled and ready for cookouts, beach day mocktails, road trips, or everyday sipping. Bonus points for choosing a flavor that screams summer—Guava Dragon Fruit, Mango Lemonade, or Orange Creamsicle, anyone? 
  
  
• Get your daily sunshine: Sun exposure helps your body produce vitamin D, which plays an essential role in your bone health, intestinal barrier, and immune system. Most days, aim to get 10-15 minutes of midday sun exposure to ensure vitamin D production. If you plan to remain outside after this window, lather up with sunscreen to protect your skin from sun damage. 

Summer doesn’t have to feel like a battle between having fun and taking care of yourself. So grab a cold kombucha, load your plate with color, and enjoy the sunny days! 

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!