A Crunchy Girl’s Guide to Summer Wellness
Summer is here—and while I absolutely love the sunshine, pool days, and longer nights, I know how hard it can be to stay healthy in the chaos. Between the chlorine, the snacks, the bugs, the dehydration, and the late bedtimes… our wellness routines can take a serious hit. 😅
That’s why I created this crunchy girl’s guide to summer wellness — to help you feel amazing all season long, without the stress or overwhelm. Whether you're just starting your low-tox journey or you're the mom who already packs beef sticks and mineral sunscreen, this guide is packed with simple, effective swaps and tips I personally use with my family and clients.
Let’s dive in! 👇
💧 1. Hydration That Actually Works
Yes, you’re sweating more—but it’s not just water you’re losing. You’re also depleting minerals your body desperately needs for energy, focus, and digestion.
🡢 What I Recommend:
Just Ingredients, Fringe, or BodyBio electrolytes (clean, mineral-rich, and no junk)
Ditch sugary sports drinks with dyes and artificial ingredients
👉 Pro tip: Add a pinch of sea salt to filtered water for a DIY mineral boost
☀️ 2. Clean Sun & Swim Care
Conventional sunscreens, pool chemicals, and sprays can wreak havoc on your hormones and skin barrier. I look for products that protect and nourish—without disrupting your health.
💄 Summer Essentials:
Mineral sunscreen (I love Rowe Casa Organics or Earthley)
Rowe Casa Swim Spray to gently block chlorine
Rowe Casa After Sun Balm for soothing overexposure
Opt for essential oil-based formulas instead of artificial fragrance
🦟 3. Bugs & Bites: Natural Prevention + Relief
Bug sprays with DEET? Hard pass. Thankfully, crunchy girl options are just as effective (and smell better too!).
🌿 For Prevention:
Lemongrass or citronella-based sprays (favorites: Rowe Casa Organics or Earthley)
Wear light-colored, loose clothing at dusk
🛋 For Relief:
Aloe, lavender essential oil, or baking soda paste
My go-to: "Stop the Itch Cream" — it actually works!
🏃♀️ 4. Move to Detox
Your lymphatic system doesn’t have a built-in pump—it relies on you to move. Summer is the perfect time to support your body’s natural detox pathways.
💪 Gentle Movement Ideas:
Rebounding (mini trampoline!)
Walks, sweats, swims
Dry brushing or lymphatic massage
🌿 5. Gentle Detox Support
If you’re feeling bloated, sluggish, or inflamed—your drainage pathways may need love.
🌱 Daily Detox Practices:
Castor oil packs (Rowe Casa makes a great one)
Herbal detox teas (Rowe Casa or Pique are my favorites!)
Dry brushing, sauna, minerals, movement
🌙 6. Don’t Skip Sleep & Recovery
Late sunsets and social events make it easy to neglect rest, but sleep is where healing happens. Hormone balance, gut repair, and metabolism depend on it.
🛌 My Summer Sleep Staples:
Blue light blockers or red-light bulbs
🍓 7. Clean Summer Snacks
Summer treats shouldn’t wreck your blood sugar. These clean, crunchy-approved snacks keep energy stable (and kids happy):
🥑 Snack Ideas:
Coconut yogurt with berries and added protein
Homemade popsicles with Just Ingredients protein or electrolytes
👜 8. What’s in My Summer Bag
I never leave the house without these low-tox essentials:
Travel snacks (protein-rich!)
Mini fan (hello, Texas heat!)
Save this list for your next pool day or park trip—it’s a total game changer.
💙 Want to Feel Your Best This Summer?
If you're tired of guessing and piecing it all together on your own… let's work together!
Through my Summer Reset Program, I’ll help you:
Support your energy
Detox gently
Balance hormones
Ditch the bloat + inflammation
📲 DM me "Summer Reset" or click here to learn more. Let’s make this your healthiest, happiest summer yet.
📀 Save + Share
If this guide helped you, share it with a fellow crunchy friend or pin it to your summer wellness board.
Theresa Kasper, IHP
Integrative Health Practitioner
Founder, Well Designed Health
https://www.welldesignedhealth.com
