Summer approaches! Find yourself saying “yes” to everything as your hibernation-loving winter self gives way to longer days and warmer weather? It’s wonderful, but it’s exhausting. How can we stay centered and energized through this beautiful but busy time? We spoke to our Spoon Squad to find out their summer survival hacks!

Eat with the Seasons

In winter we’re all about hearty, comforting ingredients: roasted root vegetables, dark leafy greens, and comforting sweet potatoes. In summer, our cravings change. As health coach Maryann Jones says, “going to the farmers’ markets and eating seasonally” is a simple way to nourish your body and connect with Mother Nature. Nutritionist Stephanie Rapp explains further:

“I try to eat fresh, local food. I regularly go to farmers’ markets and buy as much as I can there. I ask what’s at its peak and how to enjoy new ingredients. I love heirloom tomatoes, sweetcorn (which I grill, eat raw off the cob, or cut into salads), peaches, and the abundance of fresh herbs! When I eat seasonally, my body feels in sync with nature and responds better to the changes in weather. It’s so true that ‘what grows together goes together.’ A peach, corn, tomato, and basil salad is a perfect side for any summer BBQ — and all the ingredients ripen at the same time!”

Hydration Station

The weather’s hotter and we’re moving around more, so stay hydrated. Hydrating energizes body and brain, makes skin glow and hair shine! We understand that drinking plain water all day can can lack excitement, so our Spoon Squad shared their favorite ways to hydrate throughout summer:

“I swap out my favorite warm drinks (think: turmeric lattes) for cooler, equally energizing options. Right now I’m matcha-obsessed. One serving of matcha tea is nutritionally equivalent to 10 cups of regularly brewed green tea, and contains 137 times more antioxidants than the traditional brew. It detoxifies the body, speeds up metabolism, and aids with weight loss. Try an iced matcha latte with coconut milk or even with (unsweetened) lemonade (my personal favorite) and you’ll be reaping the extraordinary health benefits.” — Bunny Hyde.

Nutritionist Serena Hunt soaks Tazo citrus tea bags in cold sparkling water to make the perfect thirst quencher, and our own founder, Nicole Centeno, turns to iced tea (and, on a side note, ditches the hair dryer!). Wellness coach Beth Graham, and food blogger Komal Patel, all flavor their water with fresh fruits and herbs — think mint, berries, watermelon, cucumber — to make hydrating more delicious!

Drinking isn’t the only way to hydrate: eating foods with a high water content also helps. Follow Ari Gremling’s lead: “I consume more fruits and veggies with higher water content (like watermelon, cucumbers, lettuce). They keep me cool and hydrated!”

More Fruit, More Veggies

In summer we’re drawn to foods that make us feel light, bright, and energized. Raw veggies and fresh fruit take center stage. Vegan blogger Ana Alarcón describes her summer diet change as “lighter meals, more fresh veggies, and always fruit smoothies.” Exactly what our bodies crave and need.

Registered Dietician Eliza Savage turns to veggies which she eats raw or “slightly blanched then grilled. The nutrient content of the veggies is higher than when cooked at high heat (especially that of vitamin C)!” Fresh fruits and vegetables are good for you, but they also make you feel great, as holistic health coach Chloe Labbate explains: “I usually eat more raw foods because they make me feel lighter and more clear mentally.”

Follow in the footsteps of Shauna Faulisi and allow your cravings for fresh, light foods to be satisfied, without overloading on sugar: “In the summer my body craves lighter, raw foods, especially the bright, sweet fruits at the farmers’ markets. I make sure not to go overboard with fruit and incorporate light, raw veggies as well! My hack for this is to give my body the burst of sweetness that it craves by making a giant green salad and garnishing it with fresh, local berries!”

Get Your Vitamin D

Now is the time to soak up that vitamin D. Remember not to go overboard: limit yourself to 15 minutes bursts, and remember to wear a natural sunscreen. However, sometimes spending just 15 minutes in the sunshine can be challenging. Try following Deanna Durso’s lead and taking your workouts outside. You could also add a mini break in the sunshine to your self-care routine, as yoga teacher Beth Graham does: “I ‘work’ to replenish my Vitamin D reserves by getting some sun on ‘unprotected’ skin for about 15 minutes, three times a week.”

The rhythm of our lives inevitably changes in the summertime, but by tuning into our bodies’ needs, eating in-season produce, and focusing on caring for ourselves (as well as having a great time), we can stay grounded, centered, and refreshed. No sunstroke, hangover, or summer exhaustion in sight.