Summer Gut Health: How to Support Your Body During Heatwaves

Feeling Off in the Heat?

Your Gut Might Be Talking to You

We’re just entering the summer of 2025, and already we’ve been hit by a major heatwave across Europe.

But have you ever noticed changes in your gut health when the temperatures rise?

Here are some natural tips to help your gut (and your energy) survive the heat during the summer months.

What Happens to the Body During a Heatwave?

When the temperature goes above 35°C, do you notice these habits or symptoms? 

• Drinking lots of cold drinks

• Eating and cooking less

• Craving more cold foods like salads and ice cream

• Difficulty sleeping

• Catching colds due to air conditioning

• Sighing or yawning more during the day

• Skipping your usual exercise routine

These changes can lead to:

• Fatigue

• Mood shifts

• Food cravings

• Irregular or dry stool

And all of this puts extra stress on your gut health, which is actually what your body needs most to stay balanced in the heat.

Why Summer Heat Affects Your Gut

 1. You lose more minerals and fluids through sweat

• This can lead to dry stool and mild dehydration

• But sweating is also a natural way your body detoxifies 

2. Your liver needs support — especially at night

• Around 3 a.m., your liver goes into deep detox mode

• To help it, your microbiome needs enough fiber (from fruits and vegetables)

3. Fiber supports detox + boosts immunity

• A healthy gut microbiome helps you absorb vitamins and minerals

• It also ensures toxins leave the body efficiently through bowel movements

4. Yawning or sighing may mean low oxygen

• Instead of letting your energy drop, try this:
  Take a deep breath from your lower belly, expand through the sides and chest, then breathe out longer than you breathe in
  Repeat this a few times to feel refreshed

Tips to Support Your Gut During Summer

Here are some practical ways to care for your gut and liver during the heat:

•  Stay hydrated with minerals
  Drink natural mineral water, herbal teas, or water with lime. Watermelon is a summer classic for a reason.

•  Eat colorful, fiber-rich foods
  Think: cooked vegetables, seasonal fruits, and cooling soups.

•  Move gently every day
  Swim in the sea, walk in the early morning, or stretch in the shade. Try to get at least 30 minutes of gentle movement.

•  Avoid alcohol
  It stops your liver from detoxifying properly and toxins are sent back into your bloodstream.

•  Create a screen-free bedtime
  Take an internet fast each evening. Aim for 2 hours with no screens before sleep to help your body unwind naturally.

Stay hydrated with minerals

Drink natural mineral water, herbal teas, or water with lime. Watermelon is a summer classic for a reason.

Final Thought 

Enjoy the summer!

But let your gut and liver enjoy a little rest too. A few mindful changes can make a big difference in how you feel, digest, and sleep.

Be mindful and gentle with yourself.

Start with just one or two days a week and notice how you feel.

If that feels good, gradually add more days at your own pace.

Feel and observe if the changes begin to feel more natural over time and let your body guide you.

 Need Support? 

If making these shifts feels challenging, you’re warmly invited to book a free discovery call with me.

Together, we can explore what coaching could do for your health and daily life.

Check out the Work With Me page on my website for more information.