Dear Reader,

Is the heat hijacking your health?

Between longer days, fun plans, and soaring temps, July can sneak up on your body in ways you don’t expect. If you’ve been feeling more tired, foggy, or short-tempered lately, it may not just be stress — it could be heat-related strain on your brain, metabolism, and mood.

The good news? You can enjoy summer while staying sharp, energized, and protected.

Here are 4 smart ways to take care of your body when the temperature climbs:

🌡️ Hydrate with intention — Thirst is a lagging indicator. By the time you feel it, your energy and focus are already behind. Aim for water throughout the day, and consider adding electrolytes if you're drinking alcohol or sweating more than you would on an average day. This is especially important if you have conditions such as high blood pressure and diabetes (and others), and if you take medications, such as diuretics (water pills).

🧠 Cool your brain — Overheating affects mental clarity and mood. Build in mini “cool-down” breaks during the day: step indoors, use a cold washcloth, or rinse your wrists with cool water, and consider having a mini self-fanning device.

☀️ Don’t skip SPF (even on cloudy days) — UV damage happens fast in July. Apply SPF 30+ before you go outside, reapply every 2 hours (90 minutes if you are in the water frequently), and don’t forget your ears, scalp, and the back of your hands. I'm a huge proponent of long-sleeved UV shirts, hats, and sunglasses.

🩺 Watch for subtle signs of heat strain — Headaches, dizziness, irritability, fatigue, muscle cramps… these can all be early warnings. Listen to your body and take breaks before you think you need them.

TL;DR:

Heat isn’t just uncomfortable — it’s a real stressor on your brain, heart, hormones, and mood. When you protect yourself from it, everything works better.

Your summer energy doesn’t have to fizzle out. Let’s make July a month of thriving — not just surviving.

Need Help?

Want help staying healthy this summer — or curious if heat’s affecting your lab markers, energy, or hormones? Schedule a check-in and let’s talk strategy.

To Your Best Health,

Dr. Amy Loden Tiffany

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