Electrolytes, Hydration and Energy

If you often find that your energy dips during the summer months, it can be easy to assume it’s just because you are busy, tired from the heat or not sleeping well. And, yes of course, those things could be part of the picture. But there may be another basic factor that you have missed: hydration.

In warmer weather, during travel, after exercise, or on days when you are rushing around and drinking less than usual, your fluid and electrolyte balance can shift. This can leave you feeling tired, headachy, light-headed, sluggish, constipated, foggy or even more prone to cravings.

It’s good to note that hydration is not just about drinking lots of plain water. Your body also relies on electrolytes, these are minerals such as sodium, potassium, magnesium, calcium and chloride, to help regulate fluid balance, nerve signalling, muscle function and normal cellular processes.

That doesn’t mean everyone needs to be popping expensive electrolyte powders every day. For most of us, the best place to start is much simpler: regular fluids, water-rich foods, balanced meals and a little more attention to salt and minerals when the weather is hot, you are sweating more, travelling, exercising (or losing fluid through diarrhoea or vomiting!).

Why Hydration Affects Energy and Digestion

Water is involved in almost every system in the body. It helps regulate body temperature, supports circulation, carries nutrients, helps remove waste products, supports concentration and helps keep the digestive system moving.

So when your fluid intake drops, your body has to work much harder. Blood volume may reduce slightly, which can contribute to feeling light-headed, tired or less able to concentrate. Your mouth may feel dry, your urine may become darker, and you may notice headaches or a general sense of feeling below par.

Digestion can also be affected. If you are prone to constipation, dehydration can make stools harder and more difficult to pass. The bowel draws water back into the body when fluid intake is low, which can leave stools drier and slower moving.

Hydration also matters if you are prone to diarrhoea. Loose stools do not just mean water loss. They can also mean loss of electrolytes, particularly sodium and potassium. This is one reason why oral rehydration salts are often recommended when diarrhoea is more than mild, especially when travelling, in hot weather, or if you are at higher risk of dehydration.

This is where the “just drink more water” advice can be too simplistic. Water matters, but if you are losing fluid through sweat or diarrhoea, you may also need to think about the minerals being lost alongside it.

Signs You May Need More Electrolytes

Electrolytes are minerals that carry an electrical charge when dissolved in fluid. They help your body maintain fluid balance and support normal nerve and muscle function.

The main electrolytes people tend to hear about are sodium and potassium, but magnesium, calcium, chloride, phosphate and bicarbonate are also part of the picture. You get these through food and fluids, and your kidneys play a major role in keeping levels balanced.

You may need to pay more attention to electrolytes if you are sweating heavily, exercising for longer periods, spending time in hot weather, travelling in a hot climate, drinking more alcohol than usual, or losing fluid through vomiting or diarrhoea.

That does not automatically mean you need a sports drink. It means your hydration strategy may need to be more than a few sips of water.

Sweating, Fatigue and Dizziness

Sweat contains water and electrolytes, especially sodium. Some people lose more salt through sweat than others. You may notice this if your clothes have white marks after exercise, your skin tastes salty, or you feel unusually wiped out after sweating heavily.

The NHS advises that heat exhaustion can happen during hot weather or exercise. Symptoms may include tiredness, dizziness, headache, feeling sick, excessive sweating, cramps and intense thirst. If someone does not improve after cooling down, or symptoms become more serious, medical help is needed.

This is particularly important for older adults, children, pregnant women, people with heart or kidney conditions, those taking certain medications, and anyone who is unwell. In these situations, dehydration and heat illness can become more serious more quickly.

For most healthy adults, prevention is practical rather than complicated. Drink regularly across the day, keep an eye on urine colour, increase fluids in hot weather or after sweating, and include mineral-rich foods rather than relying on coffee, alcohol or occasional large glasses of water.

Food-First Hydration Strategies

For most people, hydration support should start with food and routine, rather than supplements.

The NHS recommends aiming for around 6 to 8 cups or glasses of fluid per day, although you may need more if you are in a hot environment, physically active, pregnant or breastfeeding. Water is the obvious choice, but it is not the only one. Herbal teas, milk, smoothies, soups and water-rich foods can all contribute to fluid intake. Tea and coffee can contribute too, although relying heavily on caffeine may not be ideal if you are anxious, sleep deprived or prone to reflux or loose stools.

Water-rich foods can be particularly helpful in summer. Cucumber, tomatoes, courgettes, lettuce, watermelon, strawberries, citrus fruits, peppers, soups, yoghurt and smoothies all provide fluid as well as nutrients.

Electrolyte-rich foods can also be built into normal meals:

• Potassium is found in foods such as:
  • potatoes, bananas, avocado, spinach, beans, lentils, yoghurt, fish and dried fruit. 
• Magnesium is found in:
  • nuts, seeds, wholegrains, dark chocolate, leafy greens and legumes. 
• Calcium comes from:
  • dairy foods, calcium-set tofu, fortified plant milks, tinned fish with bones and some leafy greens. 
• Sodium is usually easy to obtain from the diet, but if you are sweating heavily or losing fluid, you may need a little salt with meals rather than eating very low salt all the time.

A practical summer hydration day might look like this:

Have water on waking, then breakfast with fluid and minerals, such as Greek yoghurt with berries and seeds, or eggs with sourdough and spinach.

Keep a bottle with you during the day, especially if travelling, commuting or spending time outdoors.

Include a water-rich lunch, such as a chicken and avocado salad with potatoes, a lentil and vegetable soup, or a salmon rice bowl with cucumber and peppers.

Add mineral-rich snacks where needed, such as fruit with yoghurt, oatcakes with hummus, a handful of nuts and seeds, or watermelon with feta.

This is simple, but it can make a real difference. Many people do not need a complicated hydration plan. They need regular fluids, enough minerals, enough food and a better awareness of when their needs increase.

When Electrolyte Drinks May Be Useful

Electrolyte drinks can be useful, but they are not all created equal and they are not automatically needed every day.

For general hydration, most people can meet their fluid and mineral needs through regular drinks, balanced meals and electrolyte-rich foods. But there are situations where electrolytes may be genuinely helpful, particularly when fluid losses are higher.

This includes endurance exercise, such as long runs, cycling, hiking, triathlon training or events lasting longer than around 60 minutes. It can also include exercising in hot or humid weather, heavy sweating, long travel days in hot climates, diarrhoea or vomiting, working outdoors, or feeling light-headed, headachy or unusually wiped out after sweating.

During endurance exercise, you are not just losing water. Sweat contains electrolytes, particularly sodium, and the longer you exercise, the more relevant this becomes. This is why plain water may not always be enough for longer or hotter sessions. If you are sweating heavily and drinking lots of plain water, but not replacing electrolytes, you may still feel flat, headachy or depleted.

I generally recommend a mineral-only electrolyte rather than a sugary sports drink for most clients. Many sports drinks and electrolyte powders contain added sugars, dextrose, glucose syrups, artificial sweeteners, flavourings, colourings or other additives that may not suit a sensitive gut. For some people, especially those with IBS, bloating, reflux, diarrhoea tendency, PCOS or blood sugar instability, these ingredients can be unhelpful.

This does not mean carbohydrate is not relevant for endurance exercise. It can be. But in practice, I often prefer clients to get their fuelling from real food wherever possible and use electrolytes separately for mineral replacement. This allows you to tailor hydration and fuelling more carefully, rather than relying on a brightly coloured sports drink that may not be right for your gut or your blood sugar.

For example, someone doing a long walk, run, cycle or hike might use a mineral-only electrolyte in water, then fuel with tolerated foods such as a oatcakes or rice cakes with nut butter, potatoes with salt, a simple homemade flapjack, sourdough with nut butter, or another carbohydrate-rich food that suits their digestion. For people with IBS, this can be much easier to personalise than using a standard sports drink.

For a short gym session, gentle walk, Pilates class or easy 30-minute jog, you probably do not need a special electrolyte drink. Water and normal meals are usually enough. But for longer runs, long bike rides, hot-weather training, races, long hikes or heavy sweat sessions, a more structured hydration plan may be useful.

How to Choose a Good-Quality Electrolyte Supplement

If you do decide to use an electrolyte product, it is worth reading the label carefully rather than assuming all products are created equal.

Some electrolyte supplements are good quality and can be genuinely useful in the right context. Others are little more than sugary flavoured drinks, or contain sweeteners, colours and additives that may aggravate bloating, reflux or loose stools.

A good-quality electrolyte product is usually one that has:

• A simple ingredient list
  Ideally, you want minerals without lots of flavourings, colourings, sweeteners, preservatives or “wellness” extras. The more sensitive your gut, the more important this becomes.
• Meaningful mineral content
  Sodium is often the most relevant electrolyte for sweat losses, but potassium, magnesium and chloride may also be included. Be aware that some products are marketed as electrolytes but contain very small amounts of minerals.
• No unnecessary sugar or dextrose
  Dextrose and glucose can be useful in specific oral rehydration products for diarrhoea, where the glucose-sodium ratio helps absorption. But for everyday hydration or mineral replacement during summer activity, many people do not need added sugar in their electrolyte drink. If you need carbohydrate for endurance exercise, it may be better to add this from food that suits you.
• No gut-irritating sweeteners or sugar alcohols
  Some products contain sorbitol, xylitol, mannitol or other polyols, which can aggravate bloating or diarrhoea in people with IBS. Some also contain high-dose vitamin C, caffeine, strong acids or flavourings that may not suit reflux-prone clients.
• A format that works for real life
  Drops, sachets or powders can all work. Liquids such as mineral electrolyte drops can be useful because they are easy to add to water and do not necessarily contain flavourings or sweeteners. The best product is the one you tolerate and will actually use.

It is also important to be wary of exaggerated “wellness” claims. You do not need an electrolyte drink to detox, cleanse, alkalise or magically fix fatigue. Electrolytes support normal fluid balance, nerve signalling and muscle function. That is useful and important, but it should not be overpromised.

Electrolyte products are not appropriate for everyone to use regularly without advice. If you have kidney disease, heart failure, high blood pressure requiring salt restriction, are on fluid restriction, or take medications that affect fluid or potassium balance, such as some diuretics, ACE inhibitors or ARBs, check with your GP or pharmacist before using electrolyte supplements regularly.

A Simple Summer Hydration Reset

If you suspect you are not drinking enough, keep it simple for a week.

Move for Stronger Bones

When people think about protecting their bones as they age, nutrition is often the first thing that comes to mind. Calcium, vitamin D and other nutrients certainly play an important role in maintaining bone health. However, diet is only part of the picture.

Physical activity is another key factor that supports strong bones throughout life. In fact, bones respond to movement in much the same way that muscles do. When we use them regularly, they adapt and become stronger. When they are used less, they can gradually weaken.

This is why regular movement, particularly weight-bearing exercise and strength training, is considered an important part of osteoporosis prevention and healthy ageing.  The encouraging news is that supporting bone health does not necessarily require intense workouts. Consistent, varied movement can help maintain bone strength and reduce the risk of fractures later in life.

How Bones Respond to Physical Activity

Bones are living tissue that continually remodels itself. Throughout life, bone tissue is constantly being broken down and rebuilt in a process known as bone remodelling.

Mechanical stress plays an important role in this process. When bones experience the gentle stress created by movement and muscle contraction, specialised bone cells are stimulated to strengthen the bone structure.

This process is sometimes referred to as mechanical loading. Activities that place controlled stress on the skeleton encourage the body to maintain bone density. In contrast, long periods of inactivity can lead to reduced bone stimulation. Research shows that sedentary lifestyles may contribute to gradual bone loss over time.

Regular physical activity also helps maintain muscle strength, coordination and balance. These factors are particularly important for reducing the risk of falls, which are a major cause of fractures in older adults.

For these reasons, many public health guidelines recommend combining good nutrition with regular exercise to support bone health throughout life.

The Best Types of Exercise for Bone Strength

Not all forms of exercise affect bones in the same way. Activities that place gentle stress on the skeleton are particularly helpful for maintaining bone density.

Two types of exercise are especially beneficial: weight-bearing exercise and strength training.

Weight-Bearing and Strength Training

Weight-bearing exercises are activities where the body works against gravity while standing. These movements encourage the bones in the legs, hips and spine to adapt and strengthen.

Examples include:

• walking
• hiking
• dancing
• stair climbing
• tennis
• low-impact aerobics

Even simple activities such as brisk walking can provide beneficial stimulation for bone tissue.

Strength or resistance training is another important form of exercise. When muscles contract during resistance exercises, they pull on the bones they are attached to. This mechanical force stimulates bone cells and encourages bone maintenance.

Examples of strength training include:

• bodyweight exercises such as squats and lunges
• resistance band exercises
• weight training
• Pilates or functional strength classes

Strength training also helps maintain muscle mass, which becomes increasingly important with age. Stronger muscles support joint stability and may reduce the risk of falls.

For many people, combining weight-bearing movement with resistance exercises provides a well-rounded approach to supporting bone health.

Building Bone-Supportive Movement Into Daily Life

The idea of exercise can sometimes feel overwhelming, particularly if someone has been inactive for a while. However, supporting bone health does not necessarily require long gym sessions or high-intensity workouts.

Small, consistent habits can make a meaningful difference over time.

For example, walking regularly, taking the stairs where possible, gardening or joining a local exercise class can all contribute to maintaining bone strength.

Balance and coordination exercises can also be beneficial, particularly as we get older. Activities such as yoga or tai chi may help improve stability and reduce the risk of falls.

The key is consistency. Building movement into everyday life is often more sustainable than relying on occasional bursts of activity.

It is also important to choose activities that are enjoyable. When exercise feels rewarding rather than like a chore, it is far easier to maintain in the long term.

Nutrition and Movement Work Together

Exercise and nutrition work together to support bone health. Physical activity stimulates bone remodelling, while nutrients provide the building blocks needed for bone structure.

Ensuring adequate intake of calcium, vitamin D, protein and other key nutrients can help support the body’s natural bone maintenance processes.

If you would like to learn more about the role of diet in supporting bone strength, you can read my blog on osteoporosis prevention nutrition.
 

You may also enjoy my calcium-rich kale and new potato frittata recipe, which provides several nutrients that contribute to normal bone maintenance.

Supporting Healthy Ageing

Strong bones support independence, mobility and overall quality of life as we age. While genetics and hormones play a role in bone health, lifestyle factors such as diet and physical activity remain important.

Regular movement, combined with balanced nutrition, provides a practical and accessible way to support bone health across the lifespan.  Whether it is walking more, building strength or simply staying active in everyday life, these habits can contribute to maintaining bone strength for the years ahead.

If you’re interested in knowing more, or if you’ve had a diagnosis of osteoporosis or osteopenia, why not get in touch? You can book a free call here.

The psychology of fresh starts: 
How to harness September energy

There is something magical about September. Even if you have not stepped inside a school in decades, it still feels like a new chapter. Fresh notebooks. Tidy intentions. That slightly back-to-school smell in the air. Half optimism. Half stationery. And, while most people wait until January to “get back on track,” the real power lies in this quiet shift into autumn.

September is secretly the best time of year to reset your health habits. Especially if summer was more mojitos, ice creams and chaos than structure and sleep. No judgement. That is what summer can bring for many of us. So, let’s look at why this month works so well for change and how to make the most of it without swinging between extremes.

Why September works (and why January often does not)

1. Less pressure. More clarity.
January comes with a lot of baggage. It is dark, cold, everyone is tired and skint, and the whole internet seems to be on a diet. There feels like there’s a lot of pressure to be perfect or turn over a new leaf. 

September, though, is softer. The weather is still kind. The energy is fresh but not frantic. You are not being bombarded with guilt trips and detox plans. You just feel ready to shift into something more nourishing without the same level of expectation - even from yourself!

2. Your brain loves a fresh start
There is actual science behind this. It is called the “fresh start effect”. Our brains respond really well to markers in time. The fresh start effect is a psychological phenomenon that explains why people are more likely to take action toward goals after a meaningful time marker like a new week, month, birthday, or season. Basically, any moment that creates a feeling of a “clean slate” can boost motivation and behaviour change.

The term was first coined by behavioural scientist and professor at the Wharton School (University of Pennsylvania) Katherine Milkman, it describes how people feel a psychological separation from their past selves, so they feel more optimistic, capable, and ready to take action. That’s why you get the urge to join the gym in January, clear out your cupboards on a Monday, or start eating better in September.

The fresh start effect works because it:

• Breaks mental continuity from the “old you” (the one who skipped workouts or ate too many crisps)
• Boosts your self-belief, by helping you think “this time will be different”
• Creates a sense of new identity, which is powerful when forming new habits

Even small symbolic dates can make a big difference in behaviour. It is less about when you start and more about how you feel about starting.

3. It is the calm before the chaos
Right now, life still feels just about manageable. The days are getting shorter but not yet bleak. The calendar has space. There’s still fresh produce in the shops. And there are no mince pies staring you down in the supermarket. Yet.

Come late October, things tend to spiral. Diaries fill up with half-term logistics, social plans, and the slow creep of Christmas prep heralded by the arrival of festive treats on supermarket shelves. Cold season kicks off. You start spending weekends indoors, and suddenly your usual healthy routines start to slide.

September gives you a window of opportunity. A moment to pause. To check in with how you feel. To decide what you want from the rest of the year rather than being swept along by it. So why not seize the opportunity?

It’s like standing at the top of a hill just before the rollercoaster starts to pick up speed. You’ve got time to adjust your seatbelt and breathe before it really takes off.

This is the time to:

• Reinstate the good habits that might have slipped during summer
• Strengthen your immune system before winter
• Get your sleep routine in check
• Rebalance your blood sugar if stress or summer snacks threw things off
• Clarify your food goals without the emotional charge of January or the chaos of December

September isn’t about smashing goals or being perfect. It’s about grounding yourself before everything ramps up again. And if you lay the foundation now, you’ll be far less likely to fall into the all-or-nothing trap later.

How to use September energy (without getting overwhelmed)

1. Pick one goal that actually matters to you
Not a “should” goal. A goal that feels exciting or empowering. What would genuinely make the biggest difference to how you feel every day? More energy. Better sleep. Less sugar chaos. Fewer cravings. Start there.

2. Get clear on your why
Wanting to lose weight or improve your food habits is absolutely valid. But what is underneath that? Do you want to feel more confident in your clothes? Do you want to feel calm around food again? Do you want to have energy in the evenings instead of collapsing at 6pm? Write it down. That reason will help you keep going when motivation slips.

3. Create a quick win
You do not need a master plan. You just need a small success. Something that makes you feel proud this week.

Try one of these:

• Add protein to your breakfast
• Drink more water during the day
• Get outside for ten minutes in the morning
• Prep one simple meal in advance

These actions seem small, but they build momentum fast.

4. Ask for support
Change is easier with encouragement. Whether it is a friend, a group, or a coach, knowing someone is in your corner makes a big difference. Tell someone what you are working on. Ask them to check in. Or come and work with someone like me – I can tailor a programme specifically for you and how you live your life. 

If you are ready for a gentle reset but not sure where to begin, why not book in a free call with me here? We can talk through what’s going on for you, what you’ve tried so far, and what you’re looking to achieve. I can get you moving forward with some simple tips, and we can look at the options for us working together. Now’s the perfect time.

Do you drink too much or not enough? Two common myths about hydration you can now stop believing

How much water should you drink in a day? You could ask anyone in the street, and most people would know that the recommended fluid intake is 1.5 to 2 litres or 6-8 glasses. Indeed, that is what the Eatwell Guide recommends. The NHS, although quoting the Eatwell Guide as well, suggests that we drink “plenty of water”. But how much is “plenty”? Is there, perhaps, an upper limit?

In 2007, a 59-year-old woman nearly died after drinking too much water. Admittedly, very few people manage to drink that much, even if they try. Incidents like this are rare, but it happens occasionally and shows that even water can be detrimental if overconsumed. In this instance, the woman reported having drunk more than half a pint of water every 30 minutes in an attempt to relieve a urinary tract infection.

In reality, many people struggle to drink the recommended 6-8 glasses per day. But who says you have to? In 2002, researcher Heinz Valtin went in search of the source of this often-quoted recommendation. He was unable to find it. There is no scientific evidence for the advice to drink 6-8 glasses per day as far as he could see. 

The absence of evidence is not surprising, considering that the water requirement changes from person to person and from day to day. How much you need to drink depends on your gender, age, weight, activity level, climate, altitude and medication … to name but a few. Some people need just 5 glasses of fluids a day; others need considerably more. Despite the difficulty of working out how much any one of us needs to drink, we seem to manage quite well. One paper on the subject concludes that healthy people regulate their daily water balance “with precision”. No mean feat. After all, the parameters for hydration change all the time. Our location, the weather or our activity levels – or all three - may be different today than yesterday, and so is our water need.

It appears, therefore, that there is no need to lose sleep over adequate fluid intake. Apply common sense. If you are thirsty, drink. If you sweat a lot, drink more than you normally would. 

That said, thirst can be deceptive, especially in older people. Several parameters, such as blood pressure, blood volume, electrolyte levels and certain hormones, signal the brain and the kidneys when water levels are low. The kidneys will then hold back and excrete less water, while the brain triggers the thirst sensation. This works quite well until later in life. Older adults do not sense thirst as easily as younger people do.

Another indicator for dehydration is the colour of your urine. If it is dark like apple juice, it is time to drink. If your urine is light straw-coloured, your hydration level is about right. If your urine runs clear like water, there is no need to drink more right now.

The advice to drink 6-8 glasses a day is usually closely followed by the reminder that you must not try and hydrate by drinking alcohol or caffeinated drinks. These beverages are said to be diuretic and make you pee more, thus accelerating dehydration. However, a study looking into this found no difference in hydration levels of young men, regardless of whether they consumed caffeinated or non-caffeinated drinks. There are, of course, many reasons to skip on soft drinks - sugar, artificial sweeteners and phosphates come to mind – but dehydration might not be one of them. 

Alcohol is a different matter. In small doses, such as half a pint, even beer can be hydrating, provided that the person drinking it is dehydrated to begin with, but more alcohol in slightly better hydrated people does lead to greater urine output.

In summary, no one can tell you how much you need to drink in a day. Perhaps your doctor could, if they took blood and urine samples, but since that is not practical on a daily basis, you’re on your own. Go by how thirsty you are and the colour of your urine. 

Of course, you can drink beverages other than water to hydrate: herbal teas, fruit infusions, vegetable juices, kombucha, and tea and coffee all count. Even fruit juices and soft drinks are hydrating but are best avoided for other reasons, just like tea and coffee should be sugar-free. Don't forget that food can be hydrating, too. Fresh fruit and vegetables, such as watermelon and cucumber, contain water, and sometimes quite a lot of it. Soups are another excellent source of fluids. For healthy people it isn’t too difficult to stay hydrated.

How to Beat Summer Stress

Summer gets some fantastic PR. The very word makes you think of lazy days by the pool, relaxed dining on a balmy evening, sunsets and spritzes, carefree drives in a sporty convertible with your hair blowing in the breeze.

Sadly, that’s not the reality for many of us, working away doing all the usual stuff we have to do in the (sometimes) blistering heat. The real truth is that summer burnout is real – and August might be draining you more than you realise. And, if you’re feeling more frazzled than fresh right now, you’re not alone. This time of year is usually anything but restful.

Let’s break this down, and work out what you can do about it…

Whether you’ve been ferrying kids around, juggling holidays with work, playing hostess, managing family dynamics, or just existing in 30-degree heat with zero patience, it’s a lot. Add the emotional rollercoaster of A-level and GCSE results, and you've got the perfect storm of stress, poor sleep, and emotional exhaustion.

This is summer burnout. And yes, it’s a real thing.

Why summer is so stressful

Here’s what might be going on behind the scenes:

• You're out of routine - which sounds fun until your blood sugar crashes mid-afternoon and you find yourself mainlining biscuits.
• Sleep is worse - longer daylight, hot bedrooms, noisy holidays and general chaos often mean poor quality rest.
• More alcohol, caffeine or sugary treats - all of which mess with energy, mood and gut health.
• More people time - even the most social butterflies get depleted with constant family time, hosting, or just always being “on”.

If you’re waking up tired, snapping at loved ones, craving carbs like mad, or just feeling off, that’s your body waving a little white flag.

What your body needs right now

Let’s not pretend you’re about to overhaul your diet, book a yoga retreat and start journalling daily. (Lovely idea, but… life.) Instead, let’s look at a few ways to ease the pressure and gently top your tank back up. 

You might be thinking of stress as the inevitable result of a big life event like a house move, divorce or bereavement, but even the steady drip of everyday life is enough. Stress can also be caused by your diet, lack of sleep, environmental toxins - and more. Even winning the lottery can cause stress! Then there’s your physical environment - like summer heat… 

So here are some of the ways you can start to redress the balance. 

1. Rehydrate like you mean it

You’re probably more dehydrated than you think, especially if the wine’s been flowing. Aim for 2L-3L water a day, plus herbal teas and hydrating foods like cucumbers, melon, berries and leafy greens. 

Add a pinch of sea salt or electrolyte drops if you need more support.

2. Bring back rhythm

Your body loves routine, not to be boring, but because it supports your hormones, energy and mood. Try:

• Eating at regular times again (especially breakfast)
• Going to bed and getting up around the same time (even at the weekend)
• Keeping screen time in check before bed (that means stopping the doom scrolling to wind down in the evening)

3. Balance your plate

Focus on meals that are rich in:

• Protein - chicken, meat, fish, eggs, tofu, lentils, Greek yoghurt, nuts and seeds
• Healthy fats - olive oil, avocado, nuts
• Fibre - veggies, fruit, wholegrains, beans

This combo helps stabilise blood sugar, which means fewer energy dips, mood swings, and snack attacks.

4. Say no (to stuff that drains you)

This one really is the gold. The summer calendar can get pretty packed with weddings, parties and other events as people take advantage of the good weather. 

You don’t have to say yes to every BBQ, day trip or family drama. Boundaries are health-giving. Permission granted. 

5. Get outside (especially in the morning)

There are a multitude of benefits to being outside. For the purposes of dialling down stress and getting better sleep at night, getting outside in the morning is important. 

Even a quick walk in the daylight can help reset your circadian rhythm, that’s the daily rhythm your body is programmed to follow: lots of energy in the morning kickstarted by light, then your stress hormones gradually falling away as the day goes on and the sun goes down. 

6. Magnesium is your friend

If anxiety or overwhelm is bubbling, magnesium-rich foods can help: think leafy greens, pumpkin seeds, dark chocolate (yes, really), nuts and wholegrains. 

Magnesium is a mineral our bodies need a lot of since it is involved in so many roles in the body. Stress and sleep are two of the biggies, so you’ll want to make sure you’re having enough. 

Getting started

You are the expert in being you, so you are best placed to choose where to start. If you’re flagging right now, that’s common but you can do something about it. It’s OK to feel flat after weeks of “summer fun”. It doesn’t mean you’re doing anything wrong, just that your body needs a bit of love.

Now’s a great time to take a breath, check in with what you need, and gently start getting back to what makes you feel good. Not perfect. Just better. And if you’d like some extra support, why not get in touch?

Easy Ideas for Everyday Activity

If you’ve not exercised for a while, or if it’s not really ever been on your agenda, starting movement can be a daunting task. Firstly, if you have any health conditions or physical issues, or you just haven’t moved for a long time, check with your GP or healthcare provider that it’s ok to start a new movement programme. 

Once that’s checked off, start slowly. Adding in just one exercise session per week and doing it consistently is much more beneficial than trying to exercise every day and only managing it for a week. Start slowly, build the habit, and then layer on more types of movement.

Additionally, if this is new to you, try out a variety of different activities. You might love the sounds of nature whizzing around on your bike in the countryside, or you may prefer pounding techno in a spin studio. The main thing is to find out what floats your boat.

Here are some simple ideas of how to incorporate movement easily into your day:

1. Stretching & Flexibility

Incorporating stretching exercises into your daily routine can help improve flexibility and reduce muscle stiffness caused by prolonged sitting. Check out examples on YouTube or Google a local class.

2. Walking breaks

Taking short breaks to stand up and walk around can help increase blood flow and reduce the negative effects of prolonged sitting on the body. Set an alarm on your phone to remind you to get up and move around, or if you have a smart watch enable the notification.

3. Strength training

Incorporating strength training exercises, such as bodyweight exercises or light resistance training, can help counteract the muscle weakness and imbalances that can result from prolonged sitting. Here it might be worth investing in some expertise – online programmes such as with Caroline Girvan or Joe Wicks are available, or see if there are local classes or PTs you can work with.

4. Yoga or pilates

Practicing yoga or Pilates can help improve posture, strengthen core muscles, and increase flexibility, all of which can help counteract the negative effects of sitting for long periods. There are heaps of online programmes, Yoga with Adriene being one of my faves. Or look online for local teachers and classes.

5. Cardiovascular exercises

Incorporating cardiovascular exercise, such as walking, running, cycling, or swimming, into your routine can help improve circulation, increase energy levels, and reduce the risk of chronic diseases associated with prolonged sitting. What did you love as a child? Were you always out on your bike, or a familiar figure at the local pool. Tap into that. It’ll feel hard at first, but you’ll get into the swing of it.

6. Desk exercises

This may sound silly, but simple exercises that can be done at your desk, such as seated leg lifts, shoulder rolls, and desk stretches, can help reduce muscle tension and improve circulation while at work. This can be especially helpful if you really can’t get away.

Start small but be consistent. And before you know it, exercise will be part of your life!

Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.