Summer routines look very different from the rest of the year — and while that can be a wonderful thing, it can also leave a lot of people feeling more drained, bloated, dehydrated, or simply "off" than expected. Between travel, heat, disrupted sleep, restaurant meals, alcohol, long days outside, and less consistency with meals and routines, even healthy habits can start to feel harder to maintain.

Whether you're heading out for a full on family trip, a long weekend away, or cheering on your kids at a volleyball tournament (me!) — the good news is that supporting your body during the summer doesn't need to involve restrictive cleanses, complicated protocols, or trying to "undo" your vacation afterward.

In clinical practice, I've found that most people simply feel better when they focus on a few foundational areas consistently:

hydration, minerals, digestion, protein intake, sleep support & recovery.

These are the things I personally come back to over and over again during busy summer months — as someone who also travels, spends long days outside, and occasionally relies on airport snacks too.

Mineral Sunscreen

Why this matters before you even leave the house.

Sunscreen is one of the easiest ways to support long-term skin health during the summer — but ingredient quality matters more than most people realize.

Mineral sunscreen uses ingredients like zinc oxide and titanium dioxide to create a physical barrier on the skin. Many conventional chemical sunscreens, on the other hand, rely on filters that are absorbed into the body and may affect hormones or contribute to skin irritation in some people. Mineral formulas tend to be a better option for sensitive skin and are generally considered more environmentally friendly for oceans and marine life — so the switch is a win for your body and the planet.

Personal recommendations: Sky & Sol, One Skin, Mychell Dermaceuticals SunShield, Counter

Electrolytes & Hydration Support

Because true hydration isn't just about how much water you drink.

Summer heat, sweating, travel, alcohol, flights, and increased activity can all increase mineral losses — even if you feel like you're drinking plenty of water. Here's the thing: in order for water to actually get inside your cells, it requires minerals. Think of electrolytes as the electricity for the gate that allows water in and out of cells. Without them, you can drink all day and still feel dehydrated, fatigued, or headachy.

This is why I recommend electrolyte products that contain supportive minerals like sodium, potassium, and magnesium — and why ingredient quality matters. Steer clear of products with excessive added sugar, artificial dyes, or unnecessary fillers, which can actually work against how your body processes and absorbs those minerals.

Personal recommendations: Seeking Health Electrolytes (available on Fullscript), Salt of the Earth, Nuun Zero Sugar Electrolyte Tablets, Ultima Daily Electrolyte Powder

Supplements I Always Travel With

A simple, intentional travel kit — not a carry-on full of bottles.

Travel tends to impact sleep, digestion, hydration, and meal quality all at once, which is why I keep a few foundational supplements on hand. The goal isn't to take dozens of supplements "just in case" — it's to support the areas most likely to become depleted or disrupted. My travel essentials usually include a high-quality multivitamin, probiotic, fish oil, and magnesium.

A good multivitamin helps maintain energy and fills in nutritional gaps when vegetables and balanced meals are harder to come by. Fish oil supports joint comfort if you're active on vacation. Magnesium is especially versatile — it can help with sleep, stress, muscle recovery, constipation, and the effects of increased alcohol intake while traveling. Probiotics help keep your gut environment stable when routine, diet, and environment are all shifting at once.

Personal recommendations: Pure Encapsulations ONE Multi, Seeking Health Multi One or Multi One MF (sensitive formula) - (available on Fullscript)

Digestive Support While Traveling

One of the most common things I hear after vacations: "I just haven't felt right since I got back."

Changes in routine, restaurant meals, unfamiliar ingredients, lower fiber intake, alcohol, and inconsistent meal timing can all impact digestion — sometimes significantly. Here are the digestive tools I keep on hand:

• Digestive Enzymes help support digestion when eating heavier meals or foods outside your normal routine. If you know you're going to be eating out frequently, these are worth having nearby. Personal recommendations: Enzymedica Digest Spectrum, Pure Encapsulations Digestive Enzymes Ultra
• Saccharomyces boulardii (S. boulardii) is a beneficial yeast probiotic often used to support digestive health during travel — particularly for those prone to traveler's diarrhea or digestive disruption after eating out frequently or encountering questionable water or food sources. Personal recommendations: Biotics Research or Seeking Health Saccharomyces boulardii, Cellcore CT-Biotic
• Binders or Activated Charcoal may occasionally be helpful short term for concerns related to food reactions, accidental gluten exposure, or travel to destinations where water quality is uncertain. Note: activated charcoal can interfere with medication absorption, so if you take any medications, check with your provider before using and allow several hours between doses.

Personal recommendations: Cellcore Biotoxin Binder (portal message me to order if you are a current patient), Biocidin GI Detox + Integrative Therapeutics Activated Charcoal (available on Fullscript)

Easy Protein & Snack Staples

For avoiding the "I didn't have any options" scenario.

Travel days have a way of turning into coffee, snacks, convenience foods, and "I'll eat something real later" — which tends to worsen energy crashes, cravings, bloating, and blood sugar swings by the end of the day. Having easy protein options nearby makes a meaningful difference, not because travel needs to be perfect, but because it helps you avoid arriving somewhere already depleted.

A few simple staples I always try to keep nearby: protein bars, jerky, and nuts or trail mix. These travel well, require no refrigeration, and give you something to reach for before defaulting to whatever is available at the airport or gas station.

Personal recommendations: Aloha Organic Protein Bars, Atlas Real Food High Protein Bars, Skout Organic Protein Bars, Epic Provisions Protein Bars, Prevail Jerky, Wildly Organic Pumpkin Seeds

Final Thoughts

Summer should feel enjoyable — not like something you need to recover from afterward.

The goal isn't perfect eating, strict routines, or avoiding every indulgence while traveling. Small, consistent habits around hydration, digestion, sleep, minerals, and balanced meals make the biggest difference in how you feel both during your trip and when you return home. A little preparation goes a long way.

To make things easier, we also put together a free Functional Nutrition Summer Travel Checklist with our favorite travel-friendly wellness essentials, supplements, and quick reminders to support energy, digestion, and recovery while traveling.

Some products linked throughout this guide may provide us with a small commission at no additional cost to you. I only recommend products we genuinely use and trust.