Summer is a season of possibility—longer days, school breaks, vacations, and more time spent outside. But with the shift in routine, it’s also a time when healthy habits can easily fall to the wayside. From inconsistent sleep schedules and increased screen time to grabbing fast food on the go, summer can become a season of imbalance if we’re not intentional.
At Mercy Grace Private Practice in Gilbert, AZ, we believe summer is the perfect opportunity to invest in your family’s health. With a bit of planning and some practical tips, you can enjoy all the fun summer has to offer while keeping everyone energized, rested, and well.
Here’s our guide to building healthy summer habits for the whole family—including nutrition, sleep, outdoor activity, and preventive care.
1. Fueling Up Right: Nutrition During the Summer Months
When temperatures rise in Arizona, appetites often change, and eating habits shift. While barbecues, poolside snacks, and ice cream outings are part of the fun, nutrition still matters—especially for kids and teens who are growing and developing.
Hydration First
Staying hydrated in Arizona’s dry heat is crucial. Encourage every family member to drink plenty of water throughout the day, not just when they feel thirsty. Kids are particularly prone to dehydration, especially when running around outside.
- Carry reusable water bottles when you leave the house.
- Add fresh fruit like lemon, lime, or cucumber slices to make water more appealing.
- Watch for signs of dehydration: dry mouth, dizziness, fatigue, and dark urine.
Embrace Seasonal Produce
Summer offers an abundance of fresh fruits and vegetables. Visit a local farmers market or grocery store to stock up on:
- Watermelon, cantaloupe, and berries (hydrating and rich in antioxidants)
- Corn, zucchini, and tomatoes (great for grilling or salads)
- Leafy greens for cool, crunchy summer salads
Get the kids involved by letting them pick a new fruit or veggie each week. You’re more likely to see clean plates when children are part of the process.
Plan Balanced Meals and Snacks
Instead of relying on grab-and-go meals, carve out time for simple but balanced meals:
- Breakfast: Greek yogurt with fruit and granola, smoothies with spinach and banana, or whole grain toast with nut butter.
- Lunch/Dinner: Grilled chicken or fish, corn on the cob, brown rice, veggie skewers.
- Snacks: Apple slices with peanut butter, hummus and carrots, frozen grapes, homemade trail mix.
Balanced meals = sustained energy, stable moods, and better focus throughout the day.
2. Keeping a Sleep Schedule (Even Without School)
Summer break often leads to later bedtimes, weekend sleepovers, and flexible mornings. While some schedule flexibility is perfectly okay, completely abandoning structure can disrupt sleep cycles and lead to cranky, overtired kids—and adults.
Why Sleep Still Matters
Quality sleep supports immune health, mental clarity, mood stability, and physical development. During the summer, it’s easy to lose track of bedtime routines, but maintaining a relatively consistent sleep schedule keeps the body’s internal clock on track.
Tips for Better Summer Sleep:
- Stick to a wind-down routine: Bath, book, dim lights—regardless of the season, a predictable routine helps signal it’s time for bed.
- Limit screens before bedtime: Phones, tablets, and TVs emit blue light that interferes with melatonin production.
- Keep bedrooms cool and dark: Blackout curtains and fans can help with Arizona’s warm evenings.
- Avoid heavy meals or sugary treats right before bed.
For teens, help them manage later sleep-wake times while encouraging enough rest—most adolescents need 8–10 hours per night.
3. Stay Active (Even When It’s Hot)
In Arizona, summer heat can make outdoor activities more challenging—but staying active is essential for physical and mental health. Exercise helps reduce stress, improve sleep, and build strength, flexibility, and endurance.
Safe Outdoor Activity Tips:
- Avoid peak heat hours (usually between 10 a.m. and 4 p.m.). Early morning or after sunset is best for walks, bike rides, and park visits.
- Apply sunscreen with SPF 30 or higher and reapply every two hours, especially after swimming or sweating.
- Dress for the weather with lightweight, breathable fabrics and wide-brimmed hats.
- Take breaks in the shade, hydrate regularly, and watch for signs of heat exhaustion.
Creative Indoor Activities:
When it’s too hot to be outside, find ways to stay active indoors:
- Family dance parties
- Yoga or stretching sessions
- Online fitness challenges
- Visiting indoor play gyms, trampoline parks, or community rec centers
Remember, any movement counts. Aim for at least 60 minutes of activity per day for children and 30 minutes for adults—even if it’s broken up into shorter intervals.
4. Keep Up with Preventive Health Care
With more flexible schedules and fewer school-day commitments, summer is a great time to schedule wellness visits and catch up on care for the whole family.
Annual Physicals and Pediatric Well Visits
Whether your child is due for a sports physical, vaccine update, or developmental check, summer is the ideal time to get it done—before back-to-school season ramps up.
At Mercy Grace Private Practice, we offer:
- Well-child checks and immunizations
- Annual adult physicals
- Management of chronic conditions
- Referrals for specialist care if needed
Screenings and Labs
Adults should also take advantage of the slower summer pace to get labs, blood pressure checks, and other health screenings. Staying on top of these routine tests can catch early signs of illness before symptoms even appear.
Travel Health Prep
If your family is heading out of town this summer, make sure prescriptions are filled, allergy meds are packed, and you’ve discussed any travel concerns with your primary care provider.
5. Mental Wellness Matters, Too
While summer break often brings excitement and freedom, it can also disrupt routines and impact mental health. Some kids feel lonely without school structure, and parents may feel stretched trying to juggle work, childcare, and extra family responsibilities.
Support Emotional Wellness:
- Build quiet time into the day: Not every moment needs to be scheduled. Let kids read, draw, or just relax.
- Stay socially connected: Arrange safe playdates, family dinners, or community events to keep everyone engaged.
- Encourage open conversations: Let kids talk about their feelings, fears, or excitement about the summer—and listen without judgment.
- Model balance: When kids see you setting boundaries, taking breaks, and practicing self-care, they’re more likely to do the same.
Final Thoughts: Start Healthy, Stay Healthy
Healthy summer habits don’t require perfection—they just need intention. Whether it’s eating more fruits and veggies, sticking to a bedtime routine, or scheduling that overdue checkup, every small choice adds up to a healthier season for you and your family.
At Mercy Grace Private Practice in Gilbert, AZ, we’re here to support your health goals all year long. If you need to schedule a well visit, ask questions about nutrition, or get help navigating your family’s summer health plan, don’t hesitate to reach out.
Let this summer be a time to relax, recharge, and reset your family’s commitment to wellness.