10 Essential summer wellbeing tips

Published: 17 January 2025

Summer in New Zealand is a time of sunshine, outdoor activities, and relaxation. It’s also a time to pay close attention to your health, especially your heart health. We’ve put together ten essential tips that will be sure to keep your heart healthy this summer.

1. Stay hydrated

The warmer weather increases your body’s need for hydration. Dehydration can put strain on your heart, so ensure you drink plenty of water throughout the day. Aim for at least 8-10 glasses daily, and more if you’re active or spending time in the sun. Keep a reusable water bottle handy as a reminder to sip regularly.

To get creative with water, read about some of our delicious summer drink ideas with infused water.

2. Enjoy heart-healthy summer foods

Take advantage of the abundance of fresh fruits and vegetables available during summer. Seasonal produce like tomatoes, spinach, stone fruits, berries, courgettes and capsicums are packed with vitamins, minerals, and antioxidants. Incorporate these into salads, smoothies, or snacks to fuel your body with heart-healthy nutrients.

For more ideas on recipes for summer entertaining, see our latest blog.

3. Protect yourself from the sun

While soaking up some vitamin D is important, excessive sun exposure can lead to sunburn, dehydration, and other health issues. Use sunscreen with at least SPF 50, wear protective clothing, and seek shade during peak sun hours. Overexposure to heat can strain your heart, so taking these precautions is essential. New Zealand's UV levels are among the highest in the world, often reaching the extreme category on the UV index during summer.

Keep moving

Summer is perfect for outdoor physical activity. Whether it’s a beach walk, swimming, cycling, or gardening, aim for at least 150 minutes of moderate-intensity exercise per week. Physical activity strengthens your heart and improves overall cardiovascular health. Just remember to avoid exercising during the hottest parts of the day.

For more info on how to sit less and move more, see our website.

5. Prioritise sleep

Longer daylight hours and summer activities can sometimes disrupt sleep routines. However, quality sleep is essential for heart health. Aim for 7-9 hours of rest each night and establish a consistent bedtime routine to help your body unwind. Keep your bedroom cool and dark to promote better sleep.

For more information on how to get a good night’s sleep and how it affects your heart, check out our blog.

6. Limit alcohol consumption

Summer celebrations often involve barbecues and social gatherings, which can include alcohol. Excessive alcohol intake can raise blood pressure and increase the risk of heart problems. Our advice is that no amount of alcohol is good for the heart, however, if you choose to drink alcohol, try alternating alcoholic drinks with water, non-or low alcohol alternatives.  

Read more about alcohol and the heart here.

7. Manage stress

Even during summer, stress can creep in, especially with busy schedules or holiday planning. Chronic stress affects heart health by increasing your blood pressure and heart rate. Practice stress management techniques like mindfulness, meditation, or spending time in nature to keep your heart happy.

Find out more about managing stress.

8. Be mindful of salt intake

Higher salt foods like chips and processed meats (e.g. sausages) can be common foods at picnics or barbecues. Excess salt can contribute to high blood pressure, which is a risk factor for heart disease. Opt for heart-healthy alternatives like unsalted nuts, homemade dips with fresh vegetables, and include some vegetables and or fish on the barbeque as an option. 

You can find our latest advice about salt and the heart here.

9. Stay cool

Heatwaves and high temperatures can be hard on your heart, especially if you have an existing condition. Stay indoors during the hottest parts of the day, use fans or air conditioning, and wear lightweight clothing. If you’re outdoors, take breaks in shaded areas and drink plenty of fluids.

Check out our favourite iced tea recipes to stay cool.

10. Schedule a heart health check-up

Summer is a great time to focus on prevention. Schedule a heart health check-up with your GP to assess your blood pressure, cholesterol levels, and overall heart health. Early detection and management of potential issues can make a big difference in maintaining a healthy heart.

You can also discover your heart age with our My Heart Check.