Nahima Shaffer
Fitness Trainer
FMS, NASM-CNC, NASM-CPT
How often have you heard the phrase, “Summer bodies are made in the winter”? While it may be a familiar saying, it can also create unnecessary pressure as warmer weather approaches.
Getting ready for summer does not have to mean crash dieting, overhauling your entire routine, or chasing a smaller version of yourself. Instead, it can mean building simple habits that help you feel more energized, confident, and healthy from the inside out.
Whether you are planning vacations, spending more time outdoors, or simply wanting to feel better in your daily routine, the best way to prepare for summer is to focus on habits you can actually maintain.
Here are four practical ways to get ready for summer while supporting your energy, wellness, and confidence.
Tip #1: Start Hydrating More
Why Hydration Matters
Staying hydrated is important year-round, but especially during the summer months when higher temperatures can increase the risk of dehydration, fatigue, and reduced energy levels. Drinking enough water supports digestion, skin health, metabolism, and overall wellness, while also helping the body regulate temperature and function efficiently.
Plus, if weight loss is your goal, research shows hydration may also play a small role in weight management. Since thirst is often mistaken for hunger, drinking water before meals can help promote a feeling of fullness and reduce overall intake. (1)
But many of us can still find ourselves dehydrated without knowing. In terms of how much you should drink, the Institute of Medicine recommends for adults 19+ about 3.7 liters of water per day for men with 3 liters (13 cups) coming from beverages and 2.7 liters for women with about 2.2 liters (9 cups) coming from beverages. (2)
Despite these guidelines, the CDC reports adults ages 20–39 typically consume only about 51 ounces of water daily — just over 6 cups. (3)
Simple Ways to Increase Water Intake
To increase your water intake, don’t feel like you need to chug a large amount all at once. Instead, focus on small, consistent habits throughout the day. Here are a few simple ways to stay more mindful and motivated to drink water:
- Carry a reusable water bottle. Keeping water within reach makes it much easier to stay consistently hydrated throughout the day.
- Add natural flavor to your water. Try lemon, cucumber, or fresh fruit to make drinking water more enjoyable, especially in warmer weather.
- Set gentle reminders. Small prompts throughout the day can help you remember to take regular sips, making hydration feel effortless rather than overwhelming.
- Pair water with daily habits. Drink a glass before your morning coffee and meals to naturally build hydration into routines you already have.
- Bookend your day with water. Start your morning and end your evening with a glass of water to help replenish overnight dehydration and support better overall hydration.
Tip #2: Beat the Heat with Indoor Movement
On days when it feels too hot, humid, or busy to exercise outside, indoor workouts can help you stay consistent. A treadmill walk, exercise bike ride, rowing session, or mini stepper workout can give you a simple way to move your body without needing to leave home.
Indoor Workout Ideas for Hot Days:
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Implement low impact cardio. Walking is one of the most beneficial forms of movement, with studies suggesting that 5,000–7,000 steps per day can be enough to support overall health and longevity. (4)
If it’s too hot to walk outdoors, don’t worry — you can still get your steps in indoors. Start with a 15–20 minute low-impact cardio workout on the SunnyFit app and gradually increase your time as your routine becomes more consistent.
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Bring the outdoors to you. Sometimes workouts can start to feel repetitive, especially on a beautiful summer day when it’s too hot to go outside, or when you’re stuck at home wishing you were on vacation.
That’s where tools like the SunnyFit World Tour Mode can make a big difference. With scenic routes from around the globe, you can turn an indoor bike, treadmill, or rower session into an immersive journey. You can also try simulated route challenges that add variety, boost motivation, and help you push your performance without it feeling like a workout.
- Get out early or in the evenings. If you know it’s going to be a sweltering day, don’t worry, there’s still time to get outside, you just may need to be strategic. Try a sunrise walk or a sunset jog to avoid the heat.
If you need a change of pace or want some added accountability, you can also use the SunnyFit guided audio workout courses for your walks, runs, or bike rides.
Tip #3: Incorporate More Fruits and Vegetables:
Spring and summer offer a vibrant, expanding selection of seasonal produce. Spring brings crisp leafy greens and early vegetables, while summer introduces juicy fruits and a wider variety of vegetables at peak ripeness. Take advantage of this time to add some nutrient packed color and variety to your day to day meals.
Spring Produce (March–May)
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Vegetables: Asparagus, artichokes, arugula, broccoli rabe, carrots, fava beans, green garlic, lettuce, morel mushrooms, new potatoes, peas (sugar snap and snow), radishes, spinach, spring onions, Swiss chard.
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Fruits: Apricots, grapefruit, lemons, pineapples, rhubarb, strawberries.
Summer Produce (June–August)
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Vegetables: Bell peppers, corn, cucumbers, eggplant, green beans, okra, summer squash, tomatoes, tomatillos, zucchini.
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Fruits: Apples, blackberries, blueberries, cantaloupe, cherries, grapes, honeydew melon, nectarines, peaches, plums, raspberries, watermelon. (5)
Simple Ways to Incorporate More Fruits & Vegetables:
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Add fruit to your salads. Berries and watermelon pair especially well with various cheeses and nuts for a mix of sweet and savory.
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Snack on them or blend them into smoothies. Keep fresh fruit and veggies on hand for easy snacking, or blend them into smoothies for a quick, nutrient-rich option.
- Grill your vegetables. If you have access to a grill, try grilling vegetables to bring out their natural flavor and add variety to your meals.
Tip #4: Ditch the Scale
It’s okay if you’re not where you want to be right now but relying on crash dieting just a few weeks before summer usually isn’t the most sustainable way to get there. While weight can be one indicator of health, it doesn’t always tell the full story of your progress. The number on the scale can also fluctuate day to day based on things like hydration, time of day, and whether you’ve eaten, so inconsistent weigh-ins can make it harder to see true changes.
Instead, this is a great time to focus on building habits, enjoying the season, and tracking progress in ways that feel more balanced and encouraging rather than stressful.
Simple Non-Scale Ways to Measure Progress:
Clothing fit
Pay attention to how your clothes feel rather than the size on the tag. Notice changes in comfort, looseness, or how certain areas fit over time, these can often reflect progress more accurately than the scale.
Measuring tape
Take measurements of areas like your waist, hips, arms, or thighs every few weeks. This helps you track physical changes that may not always show up in weight alone.
Habit tracker
Focus on consistency with daily behaviors like movement, hydration, protein intake, sleep, or steps. Tracking habits helps you see progress in the routines that actually drive long-term change.
Feel Your Best This Summer
With summer around the corner, it’s easy to fall into the mindset of trying to “fix” everything quickly. But real lasting change doesn’t come from extreme habits or short-term restriction, it comes from small, consistent choices that support how you want to feel every day.
These coming weeks aren’t about achieving perfection. They’re about building momentum. Drinking a little more water, getting outside more often, adding color and nutrients to your meals, and shifting your focus away from the scale can all make a meaningful difference in how energized, confident, and grounded you feel heading into the summer season.
Progress doesn’t have to be dramatic to matter. In fact, the simplest habits are often the ones that stick, and the ones that make the biggest impact over time. So instead of chasing quick results, focus on creating a routine that supports your energy, your mindset, and your overall well-being.
This summer, aim to feel good in your body, not by changing everything at once, but by taking care of yourself in ways that actually last.
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