Healthy Summer Living: Hydration Tips, Men’s Wellness, and Seasonal Dairy-Free Eats

June is here, and with it comes the heat, the sunshine, and that shift in energy we all feel when summer kicks off. It’s the season of farmers markets, road trips, BBQs, and hopefully, a little more time to slow down and care for ourselves.

If you’re anything like me, summer feels lighter… but only if we actually support our bodies. That means staying hydrated (beyond just chugging water), eating foods that keep us cool and energized, and making space for simple wellness habits that don’t feel like a chore.

Let’s break it down — here’s how I’m keeping things simple, seasonal, and supportive this month.

Hydration that Actually Works

When it’s hot out, your body needs more than just a water bottle in your purse. Hydration isn’t just about drinking more — it’s about getting the right kind of fluids and eating water-rich foods that help your body hold on to the good stuff.

Here’s what I recommend:

1. Herbal Infusions

Plain water is fine, but herbal tea? That’s where the magic happens. Mint, hibiscus, lemon balm, and chamomile are all naturally cooling. Steep a big batch and toss in some orange slices or berries. Let it chill in the fridge and sip throughout the day.

2. Water-Rich Foods

Cucumbers, watermelon, strawberries, tomatoes — these foods do double duty. They’re hydrating and packed with vitamins. Snack on them raw, throw them in a salad, or blend them into a smoothie.

3. Coconut Water

If you’re sweating more than usual (hello, hot hikes or intense workouts), plain water won’t cut it. Coconut water helps replenish electrolytes like potassium and magnesium. Just read the label and skip the ones with added sugar.

A Little Father’s Day Wellness (That Works for Everyone)

Father’s Day is a good reminder that men need support too — especially when it comes to heart health, stress, and nutrition. Here are a few things I often recommend when working with male clients (or feeding the men in my life).

1. Ashwagandha + Ginseng

These adaptogenic herbs help with energy, mood, and stress resilience. You can use them in tincture form or powder — great in a morning smoothie or stirred into a little warm water. They’re not just for men, by the way. I use them myself regularly.

2. Omega-3s for the Win

Fish oil (or plant-based sources like flax and walnuts) helps lower inflammation and support the heart. I carry several high-quality omega-3 supplements, including Cod Liver Oil, EPA/DHA blends, and Tuna Omega 3 — without the fishy taste. Reach out if you want recommendations.

3. Easy Greens

Most guys aren’t jumping at the chance to eat a kale salad. But sautéed greens with garlic and olive oil? Different story. Or sneak some spinach into a smoothie. Greens powders are also a great shortcut if cooking isn’t happening.

Simple meal idea: Grill up some salmon or a portabella mushroom and top it with citrus herb salsa. Add roasted zucchini and peppers on the side. Easy, nutrient-packed, and crowd-pleasing.

Eat What’s in Season — Your Body Will Thank You

I always tell clients: the best foods for your body are usually the ones that are growing right now. Summer produce is light, fresh, and loaded with antioxidants and nutrients that support your body naturally.

Here are three of my seasonal favorites this month:

1. Berries

Blueberries, raspberries, strawberries — they’re rich in antioxidants and vitamin C. Great for your immune system and skin. Toss them in dairy-free yogurt, eat them by the handful, or blend them into a smoothie.

2. Zucchini

Zucchini is the queen of versatility. Grill it, spiralize it, add it to stir-fries. Or get creative — I love folding shredded zucchini into gluten-free muffins or pancakes for extra fiber.

3. Tomatoes

Fresh tomatoes are full of lycopene, which supports heart health and reduces inflammation. Add them to salads, make a quick salsa, or pair with basil and olive oil for a simple summer side.

Final Thoughts: Keep It Simple, Keep It Nourishing

Summer doesn’t have to be a season of restriction or stress. Let’s keep it simple. Eat foods that feel good, stay hydrated in a way that actually supports your body, and make space for joy and movement — not perfection.

Dairy-free? Gluten-free? That’s totally doable this time of year. There are so many fresh, seasonal foods that fit the bill without sacrificing flavor or fun.

Here’s to a summer that feels good — inside and out.