The Ultimate Summer Health Guide

As the UK enters the peak of the summer season, longer days and rising temperatures bring more opportunities for outdoor activity—but also unique challenges for your health. From managing hay fever and staying hydrated, to keeping your skin protected and appetite in check, summer demands a proactive approach. Our online pharmacy is here to help you feel your best during the warmer months with expert-backed advice and accessible treatments, delivered directly to your door.

1. Staying on Track: Weight Management in the Summer Heat

While many associate summer with physical activity and lighter meals, the heat can impact metabolism, appetite, and hydration—factors that all influence weight management. Dehydration, for instance, can mask itself as hunger, leading to unnecessary snacking. Studies show that even mild dehydration can increase cravings and reduce satiety [1]. To maintain a healthy balance, focus on water-rich foods like cucumber, watermelon, and leafy greens, and aim for at least 2 litres of water per day.

Planning meals around satiating whole foods—like lean proteins, fibre-rich vegetables, and healthy fats—can help you stay fuller for longer and avoid the blood sugar spikes that often lead to cravings. If you’re looking to kickstart or maintain weight loss, now is also an ideal time to consider clinically approved medications, which are available through our pharmacy for eligible patients. These treatments work by suppressing appetite and supporting sustainable weight loss when combined with a healthy lifestyle.

Check out our range of Weight Loss Treatments.

2. Hydration & Hunger: Outsmarting Summer Cravings

In hotter weather, your body works harder to cool itself down, increasing fluid loss through sweat. This makes proper hydration essential—not only for energy and focus, but also for regulating hunger. In fact, a study from the University of Michigan found that participants who increased their water intake consumed fewer calories and had better dietary restraint [2].

Top tips to beat summer cravings:

Start meals with a glass of water: This helps you feel fuller and avoid overeating.
Choose slow-digesting foods: Oats, quinoa, lentils, and nuts are great options for sustained energy.
Eat mindfully outdoors: If you're picnicking or BBQing, try to eat slowly and check in with hunger levels before going for seconds.
Limit sugary drinks: Opt for infused water or herbal teas over fizzy drinks, which can cause blood sugar crashes and increased hunger.

3. Allergy Season: Managing Hay Fever and Environmental Irritants

The UK's summer months are notorious for triggering seasonal allergies—especially hay fever, which affects nearly 1 in 5 people nationwide. Grass pollen is the biggest culprit between June and August, and symptoms can include sneezing, itchy eyes, nasal congestion, and even fatigue. This year, pollen levels are expected to be particularly high due to climate-driven changes in vegetation and longer flowering seasons [3].

To keep allergies at bay:

Track pollen forecasts via the Met Office or NHS apps.
Shower and change clothes after being outdoors to remove pollen particles.
Use antihistamines like cetirizine or loratadine, available without prescription.
Try steroid nasal sprays such as beclometasone for long-term relief.
Protect eyes with wraparound sunglasses to block airborne allergens.

Check out our Allergies and Hay Fever Collection.

4. Caring for Irritated Skin: Managing Eczema and Psoriasis in Summer

For those living with chronic skin conditions such as eczema or psoriasis, the summer heat can be a double-edged sword. While some people report improvement in symptoms due to sun exposure, many experience flare-ups triggered by sweat, heat, chlorine, and allergens. Higher temperatures increase perspiration, which can lead to stinging, itchiness, and breakdown of the skin barrier — especially in sensitive areas like the neck, folds of the arms, or behind the knees. For psoriasis sufferers, UV light can help reduce plaques, but overexposure or burns can make symptoms worse and lead to long-term skin damage.

To keep irritated skin calm and healthy:

Moisturise frequently using emollient-rich creams or ointments that lock in hydration and support the skin barrier. Look for products containing ceramides, urea, or colloidal oatmeal.
Avoid harsh soaps and fragranced products which can strip the skin — opt for soap-free washes or gentle cleansers.
Rinse off promptly after swimming, especially in chlorinated pools or the sea, and apply a moisturiser immediately to prevent dryness.
Stay cool and dry by wearing loose, breathable cotton clothing and using fans or cold compresses when needed.

Our online pharmacy offers a wide selection of prescription and non-prescription skincare treatments for eczema and psoriasis, including topical corticosteroids, calcineurin inhibitors, and medicated moisturisers. We also provide specialist advice for managing flare-ups and adjusting treatment regimens throughout the changing seasons.

Check out our Skin Care Collection

If your condition worsens or doesn’t respond to your usual routine, our clinical team can support you with personalised recommendations and fast-track access to more advanced therapies.

5. Digestive Comfort: Enjoying Summer Socials Without the Burn

It’s no secret that summer in the UK brings with it a calendar full of BBQs, beer gardens, and alfresco dining. While these moments are part of what makes the season so enjoyable, they can also take a toll on your digestive system—especially for those prone to heartburn, acid reflux, or indigestion. Rich foods, fizzy drinks, alcohol, and irregular meal times can all contribute to that familiar post-meal discomfort.

Taking a few simple precautions can help you enjoy the social rays without the digestive woes. Products like Gaviscon provide fast-acting relief by neutralising stomach acid and forming a protective barrier over the stomach lining. These are especially useful if you know you’ll be indulging in trigger foods like spicy dishes, fried snacks, or prosecco-filled toasts.

Top tips for enjoying food and drink in comfort:

Don’t eat too close to bedtime, especially after heavy meals.
Opt for smaller portions over time rather than one large sitting.
Avoid lying down straight after eating — a common cause of reflux during lazy summer afternoons.
Keep an antacid handy in your bag or pocket, just in case symptoms start while you’re out and about.

Our pharmacy stocks a full range of digestive health aids, including chewable tablets, liquid suspensions, and prescription options for more persistent symptoms. Whether you're managing occasional reflux or ongoing gastric sensitivity, we’re here to make sure nothing stands between you and your summer social calendar.

Check out our range of Digestive Aids.

Your Summer Health, Delivered

Whether you’re looking to better manage your weight, fight off seasonal allergies, or protect your skin, our UK-based online pharmacy is here to support your summer health goals. From clinically proven weight loss solutions and allergy relief to SPF skincare and hydration supplements, everything you need is just a click away—with free delivery and expert advice.

References:

Jequier, E. & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115–123.
Chang, T. et al. (2016). Increased Water Intake Associated with Reduced Caloric Intake. Journal of Human Nutrition and Dietetics, 29(5), 546–553.
Anderegg, W. R. L. et al. (2021). Climate-driven changes in pollen season length and concentration across the Northern Hemisphere. Nature Communications, 12, 1–8.
British Association of Dermatologists. (2024). Sunscreen and Sun Safety Advice. https://www.bad.org.uk

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