Summer Energy and Winter Resilience

Summer is often seen as the season of energy and vitality. The days are longer, the weather is warmer and many of us spend more time outdoors. Yet for a surprising number of people, summer also brings headaches, fatigue, poor concentration or a sense of feeling flat — sometimes even more so than in winter.

These experiences are rarely random. More often, they are the body’s response to heat, hydration demands and changes in sun exposure. Understanding how hydration and vitamin D truly work can help you support not just summer wellbeing, but your health as the seasons change.

Why summer places extra demands on the body

As temperatures rise, your body works harder to maintain internal balance. Fluid losses increase through sweating and respiration, even when you are not exercising. At the same time, daily routines often become less structured. Meals may be delayed or skipped, hydration forgotten and rest pushed aside in favour of longer, busier days.

Even mild dehydration can have a noticeable impact. Research shows that small reductions in hydration can impair concentration, memory and mood, while increasing fatigue and irritability. These symptoms are often mistaken for stress, lack of sleep or simply being busy, when hydration is the missing piece.

Summer wellbeing is not automatic. It requires awareness of what your body needs under different conditions.

Hydration is more than just drinking water

One of the most common misunderstandings around hydration is the belief that drinking more water alone will solve the problem. While water is essential, effective hydration also depends on mineral balance.

Electrolytes such as sodium, potassium and magnesium help your body absorb and retain fluids. They support nerve signalling, muscle function and energy regulation. During summer, when sweating increases, these minerals are lost alongside water.

This is why some people drink plenty of water yet still feel flat, light-headed or fatigued. Supporting hydration may involve spacing fluids throughout the day, including mineral-rich foods or adding a small pinch of Himalayan salt to water on hot or active days.

A particularly helpful habit is drinking water before coffee in the morning. Overnight, the body continues to lose fluid, and starting the day already dehydrated can contribute to energy dips later on.

Sun exposure and vitamin D: what’s often overlooked

Vitamin D plays a vital role in overall health. It supports bone density, muscle strength, immune function and mood regulation. It also plays a role in inflammation control and long-term resilience.

Sunlight triggers vitamin D production in the skin, which is why it’s often assumed that summer sun exposure is enough to meet our needs. In reality, this is rarely the case — particularly in southern latitudes like New Zealand.

Vitamin D can be stored in the body, but those stores are often insufficient to carry people through autumn and winter. Factors such as sunscreen use, clothing coverage, cloud cover, time of day, skin pigmentation and time spent indoors all influence how much vitamin D is produced.

Even people who spend time outdoors during summer may not build enough vitamin D to maintain optimal levels once sun exposure decreases.

Why summer sun doesn’t usually carry us through winter

Vitamin D production drops significantly as daylight hours shorten. By late autumn, most people are relying on stored vitamin D, and by winter, deficiency becomes increasingly common.

Dietary sources of vitamin D are limited. Foods such as oily fish, eggs and fortified products contribute small amounts, but they rarely provide enough on their own. Vitamin D is also fat-soluble, meaning absorption depends on adequate intake of healthy fats.

Restrictive eating, low-fat diets or poor nutrient absorption can further reduce vitamin D status, even in people who appear otherwise healthy.

For some individuals, supplementation during winter may be appropriate, particularly if energy, mood or immune resilience decline. This is something best discussed with a qualified health professional who can consider individual circumstances.

Timing sun exposure wisely

Safe sun exposure is about balance rather than avoidance. Morning sunlight is particularly valuable for regulating circadian rhythms, supporting energy and improving sleep quality. It also supports mood through serotonin pathways.

Midday sun is stronger for vitamin D production, but it also increases skin stress, dehydration risk and fatigue. This is why protective strategies such as shade, hats, appropriate clothing and regular breaks are important.

Supporting your body internally matters just as much. Hydration, nutrition and rest all influence how well your skin and nervous system cope with sun exposure.

Supporting skin, energy and recovery from the inside out

Your skin is your largest organ and plays a key role in temperature regulation and protection. Adequate hydration supports circulation and elasticity, while nutrition provides the building blocks for repair.

Antioxidant-rich foods such as berries, leafy greens, nuts and seeds help counter oxidative stress from sun exposure. Healthy fats from olive oil, avocado and oily fish support skin integrity and inflammation control.

When hydration and nutrition are supported, time in the sun feels energising rather than draining.

Simple habits that support summer wellbeing

You don’t need complex routines or extreme measures to feel better in summer. Small, consistent habits are often the most effective:

• Drink water before coffee or tea in the morning
• Sip fluids regularly rather than waiting for thirst
• Support mineral balance on hot or active days
• Include hydrating foods such as cucumber, watermelon and berries
• Seek shade and take breaks during peak UV hours
• Eat enough healthy fats to support vitamin D absorption

These habits support energy now and help build resilience for the cooler months ahead.

Looking beyond the season

Summer wellbeing is not just about enjoying sunshine while it lasts. It’s about understanding how your body responds to heat, hydration and sun exposure — and supporting it in a way that carries forward.

When we stop assuming that summer automatically equals health and instead approach it with awareness, we create a stronger foundation for energy, clarity and wellbeing across the year.

Supporting hydration and vitamin D now helps prepare your body not just for summer, but for autumn, winter and beyond.