Summer brings longer days, warmer weather, and a break from the usual routines—making it the perfect season to reset your focus on nutrition and wellness. With vacations, cookouts, and a shift in schedules, it’s easy to let healthy habits slide. But with a little intention, summer can be one of the best times to prioritize your health.

Embrace the Season’s Bounty

One of the greatest benefits of summer is the abundance of fresh fruits and vegetables. Farmers markets, roadside stands, and home gardens are overflowing with produce like tomatoes, corn, watermelon, zucchini, berries, and peaches. Take advantage of what’s in season by planning meals around these colorful, nutrient-rich foods. Try grilling vegetables, blending fruit smoothies, or tossing together a fresh salad for a quick, healthy option.

Hydration is Key

Spending time outdoors in the summer heat increases your need for fluids. Keep a reusable water bottle with you and aim to drink water throughout the day, especially if you’re active or spending time in the sun. Flavor your water naturally with slices of lemon, cucumber, or berries if you need a little variety.

Prioritize Movement

With longer daylight hours, now’s the time to get outside and move your body. Whether it’s a morning walk, a bike ride with your kids, a swim at the local pool, or some evening gardening, physical activity doesn’t have to be complicated to be beneficial. If it’s too hot to exercise outside, there are many resources available on YouTube and other platforms for dance videos,  Aim for at least 30 minutes of movement most days of the week.

Make Wellness a Family Affair

Use summer break as an opportunity to model and encourage healthy habits as a family. Involve kids in grocery shopping and meal prep, or take them along on a nature walk. Teaching children about healthy food choices and the importance of staying active helps them develop lifelong habits.

Keep It Simple and Enjoyable

You don’t need to overhaul your entire routine to see results. Small changes—like choosing fruit for dessert, drinking more water, or adding an extra walk to your day—can make a big difference over time. The key is to be consistent and find ways to enjoy the process.

This summer, be intentional about your health by making time for nutrition and wellness. You deserve to feel your best—and a few simple steps can help!

For more information about nutrition and wellness tips, contact the Candler County Extension Office at 912-685-2408, the Evans County Extension Office at 912-73-1292 or email ageurin@uga.edu.