June Essentials
June marks the start of summer, a season perfect for enjoying the outdoors and soaking up the warmer weather. People often become more relaxed, setting aside the goals and resolutions made at the beginning of the year. Although six months remain, it’s important to continue dedicating time to yearly goals, including health and fitness. Prioritizing outdoor activities—whether it's taking a walk or going for a run—staying hydrated, and spending time with friends are also key to maintaining balance and well-being during the summer months.
Spending time outside (fitness goals):
Running during the summer is a powerful way to boost cardiovascular health, elevate mood and energy levels, and maintain overall fitness. It strengthens the heart muscle and improves its efficiency in pumping blood, which leads to better circulation and a lower resting heart rate. Regular running is also linked to a reduced risk of heart-related conditions such as heart disease and stroke.
In addition to the physical benefits, spending time outdoors—even if it’s just a short walk—can significantly increase vitamin D levels. Vitamin D plays a key role in heart health by helping to reduce stress and support balanced cortisol levels. Cortisol, the body’s primary stress hormone, follows a natural rhythm that aligns with daylight. When cortisol is well-regulated, it contributes to lower systemic stress, reduced blood pressure, and a healthier heart rate.
A 2019 study published in Scientific Reports found that spending just 20 to 30 minutes in nature can significantly reduce salivary cortisol levels, a key biomarker for stress. This finding reinforces the idea that being outdoors supports both mental and physical well-being.
Whether you’re going for a run, taking a walk, or simply sitting in a park, making time to be outside can play an important role in achieving your fitness and wellness goals.
Hydration & Electrolytes:
During the summer months, rising temperatures increase the risk of dehydration, especially during physical activity. Electrolytes play a key role in maintaining hydration by helping the body retain fluids and replenish nutrients lost through sweat. Essential electrolytes include sodium, potassium, and magnesium:
Sodium—commonly found in salt—helps the body retain fluid and supports both nerve and muscle function.
Magnesium— found in foods like almonds and spinach, aids in muscle function and helps prevent cramping.
Potassium— present in bananas and coconut water, regulates fluid balance and supports muscle contractions.
Including electrolyte-rich foods or drinks in your summer routine can help you stay hydrated, energized, and better protected against heat-related fatigue.
One of my go-to hydration solutions is Friday Wellness Co. Electrolytes. They’re formulated with clean, effective ingredients to support hydration without added sugars or artificial flavors. Whether you’re hitting a long run, recovering from a workout, or just spending time in the heat, their blends make it easy to stay balanced and refreshed.
I personally use Friday Wellness Co. electrolytes daily—especially during the warmer months—and have noticed a real difference in my energy, performance, and recovery. Remember to use code TOOHEY at checkout for a 10% discount on your order! (website: www.fridaywellnesco.com)
Nights Out With Friends:
Spending time with friends boosts mood, reduces stress, and strengthens social connections—and summer is the perfect season to enjoy those moments outdoors. Lighthearted social interactions help lower cortisol levels and activate the parasympathetic nervous system, which supports the body’s ability to reset and recover from stress or periods of isolation.
Whether you’re dancing at a club, sharing a meal, or simply having a good conversation, being with friends floods your system with natural stress buffers like endorphins and serotonin. Summer settings—like outdoor patios, rooftop gatherings, and warm evening strolls—create a more relaxed and open atmosphere, making socializing feel easier and more enjoyable.
Additionally, exposure to natural twilight helps regulate circadian rhythms, supporting better sleep. Light movement, such as walking or dancing, enhances digestion and blood flow, adding even more health benefits to those fun summer nights with friends.
As we welcome the summer season, it’s the perfect opportunity to recommit to your health and wellness goals while fully enjoying the longer days and warmer weather. Whether you’re running to boost your cardiovascular fitness, staying hydrated with clean electrolyte options like Friday Wellness Co., or simply spending quality time outdoors with friends, each choice contributes to a more balanced, energized, and joyful lifestyle. By embracing the natural rhythm of summer and making mindful decisions that support both physical and mental well-being, you can carry your goals forward—and thrive all season long.