Let’s be honest—summer sounds great on paper. Sunshine, longer days, iced coffee, and vacation vibes. But if you’re an office worker like me, you probably spend more time under flickering fluorescent lights than at the beach. And while the season shifts outside, our desk-bound routines don’t always follow suit.
That’s why summer can be sneakily hard on our health. Between air-conditioned workspaces, erratic eating habits, and heat that makes even a short walk feel like a desert trek, it’s important to tune in to what your body needs. Over the years, I’ve learned (sometimes the hard way) how to adjust my habits to stay sane—and healthy—during the scorching months.
Here are my tried-and-true tips for keeping your cool (literally and figuratively) at work this summer.
1. Hydrate Like It’s Your Job
I used to think I drank enough water… until I started getting afternoon headaches almost every day one July. Turned out, three coffees and one glass of water don’t quite cut it when the sun’s baking the city.
Pro tip: Keep a big water bottle at your desk, and give yourself mini “water checkpoints”—before coffee, before lunch, mid-afternoon, and before you head home. You’ll be surprised how quickly it becomes second nature. I even set a little reminder on my screen to “sip water” every hour—yes, I’m that person.
Bonus: Add lemon, mint, or cucumber slices to jazz it up. You’ll feel like you’re at a spa instead of chasing deadlines.
2. Don’t Skip Meals (Even If It’s Too Hot to Eat)
Hot weather can suppress appetite, and tight deadlines don’t help either. But skipping meals can mess with your energy, mood, and focus—and nobody needs a hanger when you’re in back-to-back Zoom calls.
I’ve found that lighter meals work best—think salads with grilled chicken, cold pasta with veggies, wraps, or smoothie bowls. Keep it cool and nutrient-rich. Sometimes I prep my lunch the night before just so I don’t default to sad vending machine snacks or skip eating altogether.
Also, don’t underestimate the power of a mid-morning snack. A handful of nuts or a banana can be a total game-changer.
3. Be Smart About Sun Exposure
I used to make the mistake of skipping sunscreen because “I’m just going from the car to the office.” Big mistake. Even quick morning commutes or short outdoor coffee breaks add up—your skin notices.
If you’re taking a walk during lunch (which is a great idea, by the way), slap on that SPF. Keep a small bottle of sunscreen in your bag or desk drawer. Hats and sunglasses? Also your friends.
And if you’re lucky enough to have a window seat, remember that UV rays can still sneak through the glass. Yep, even indoors.
4. Get Moving (Yes, Even in the Heat)
When it’s hot outside, it’s tempting to park yourself in front of the AC and never move again. Been there. But staying active, even in small ways, can really help shake off that sluggish summer brain fog.
Try a brisk walk in the morning before the heat hits, or stretch a bit between meetings. I started doing 5-minute yoga flows in my office (okay, mostly in my head, but it counts), and it seriously helps me reset.
Not ready for a full-on workout? Just take the stairs instead of the elevator. Your body will thank you.
5. Dress for the Heat (Without Getting Called Into HR)
Navigating summer workwear can feel like walking a tightrope. You want to stay cool, but not too casual. My rule of thumb? Breathable fabrics like cotton or linen, loose fits, and layers.
I always keep a lightweight cardigan or shawl at my desk because offices love to blast the AC like it’s a meat locker. You don’t want to freeze while typing up that report.
And shoes matter more than you think. Breathable, comfortable footwear is a lifesaver during long days or commutes. Trust me—sweaty feet are not it.
6. Mind the AC Trap
Air conditioning is a double-edged sword. It’s a relief, sure—but overexposure can leave you with dry skin, headaches, or that weird chill in your bones that won’t go away.
I make a point to step outside for a few minutes each day, just to get some natural air and light. And if your office allows it, a small desk humidifier can work wonders (and makes your workspace feel like a tiny tropical retreat).
7. Protect Your Mental Health Too
Summer brings a different kind of stress—projects still need finishing, the pressure to “make the most of summer” looms, and FOMO hits hard when you’re stuck inside.
Give yourself some grace. Take breaks. Plan a staycation or a weekend getaway if you can. Even just grabbing lunch outside or leaving work on time to enjoy the evening light can lift your spirits.
You don’t need to be living your best life on a yacht in Greece to have a fulfilling summer. Sometimes, a cold lemonade and a good book are more than enough.
Final Thoughts: Your Summer, Your Pace
There’s no one-size-fits-all summer wellness formula, but listening to your body, staying consistent with the basics (eat, move, hydrate), and cutting yourself some slack really go a long way.
You don’t have to overhaul your entire routine—just tweak it. Small shifts can make this season feel lighter, fresher, and a little more human.
So whether you’re battling sunburn from that one lunch break in the park or just trying to drink more water, know this: you’re not alone. We’re all figuring it out, one sweaty commute and iced coffee at a time.
Stay cool out there.
