When you think of electrolytes, you might picture a sweaty marathon runner chugging a sports drink mid-race. But these essential minerals are not just for athletes. Whether you’re hitting the gym, chasing after kids, commuting on the Central line or simply soaking up the sun, electrolytes play a vital role in keeping your body balanced and energised, especially during the warmer months.

What Are Electrolytes, Really?
Electrolytes are minerals that carry an electric charge when dissolved in water. The main ones include sodium, potassium, magnesium, calcium and chloride. These might sound like words off a periodic table but in the body, they perform some pretty critical functions.

Why Do We Need Them?
Electrolytes regulate a whole host of bodily processes. They help to balance fluid levels in and out of cells, support muscle function by preventing cramps, spasms and fatigue and play a key role in nerve signalling which keeps communication flowing between the brain and nervous system. They also help regulate your body’s pH levels and contribute to maintaining healthy blood pressure. Without the right balance, you might feel foggy, fatigued or dizzy, or even experience headaches and muscle weakness… all common symptoms in hot weather when fluids are being lost through sweat.

Everyday Habits That Deplete Electrolytes
You do not need to be working up a sweat to lose electrolytes. Several common habits and lifestyle factors can deplete them without you realising. Drinking too much alcohol can increase urination and accelerate the loss of key minerals like sodium, potassium and magnesium. High caffeine intake can also contribute to fluid and mineral loss, particularly if you’re not rehydrating alongside your morning brews.

Excessive sweating, whether from a workout, a long hot commute or a session in the sauna, is another major cause of electrolyte loss. If you’re following a low-carb or ketogenic diet, your body may naturally flush out more electrolytes during the adaptation phase. Illness, particularly when it involves vomiting, diarrhoea or fever, can significantly reduce electrolyte levels too. Interestingly, even overhydration (drinking too much plain water without accompanying minerals) can dilute electrolytes in the bloodstream and disrupt balance.

Not Just for Gym Buffs and Endurance Athletes
The average person can lose a surprising amount of minerals through everyday summer activities. Walking to work, dancing at a festival, travelling or spending long periods in the sun can all result in electrolyte loss. If you find yourself unusually tired, light-headed or craving salty foods, your body might be sending you a message that it needs a mineral top-up.

What Does the Science Say?
Research supports the idea that proper electrolyte balance improves hydration more effectively than plain water alone. A 2023 review published in the Journal of the International Society of Sports Nutrition found that drinks containing a balanced mix of sodium and glucose could enhance water retention and help reduce fatigue during both physical exertion and day-to-day activities.

Magnesium, in particular, has been linked to better muscle recovery, improved sleep and enhanced mood regulation. Potassium plays a vital role in maintaining a steady heartbeat and supporting healthy blood pressure, both of which are especially important during hot weather or times of physical stress.

Ingredients:

500ml filtered water
Juice of half a lemon
1/4 teaspoon pink Himalayan or sea salt
1/2 teaspoon raw honey or maple syrup (optional, for taste and glucose balance)
Optional: a splash of coconut water or a few mint leaves for freshness

Method:
Mix well and sip slowly throughout the morning or after a workout.

If you’re someone who lights up at the thought of chocolate (and honestly, who doesn’t?), you will be pleased to know that your favourite indulgence does not have to be off limits when living a health-conscious lifestyle. In fact, the right kind of chocolate can deliver a surprising number of wellbeing benefits, from boosting your mood to supporting your heart and even balancing hormones. And with World Chocolate Day falling on 7th July, there’s no better time to celebrate chocolate in all its rich, feel-good glory. So, if you’re a chocolate fan ready to upgrade your treat game, this nutritionist-approved round-up of the best healthy chocolate bars is for you.

Why Do We Love Chocolate So Much?

There is a reason chocolate has such universal appeal, particularly among women. It contains natural compounds that stimulate the release of endorphins, those feel-good hormones that help lift your mood. You will also find small amounts of caffeine and theobromine in chocolate, offering a gentle, energising boost. Add to that its naturally occurring magnesium, a mineral known for easing tension and supporting hormone health, and it is no wonder so many of us crave it during our cycle.

“The problem with most commercial chocolate,” explains nutritionist Naomi Newman-Beinart, “is what gets added after the cocoa. Think refined sugar, milk solids, emulsifiers, artificial flavourings and a long list of unnecessary extras that offer little value to your health.”

A Nutritionist’s Guide to Choosing a Better Chocolate

If you love chocolate and eat it regularly, it is worth being more discerning about what you choose. Naomi advises looking for options with a higher cocoa content for more antioxidants and less sugar, and prioritising brands that use unrefined sweeteners such as coconut sugar or dates. Go for dairy-free or plant-based where possible, and avoid any chocolate that contains palm oil, emulsifiers or synthetic additives. Ethical sourcing and sustainable packaging are also key because chocolate should feel good in every sense.

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Ombar Pistachio Centres

This beautifully crafted bar takes indulgence to another level with a smooth dark chocolate shell and creamy pistachio truffle centre. Made with 60% cacao and sweetened only with coconut sugar, it is antioxidant-rich and free from refined ingredients. Pistachio chocolate is having a moment, but many luxury versions, particularly those inspired by Middle Eastern patisseries, tend to be heavy on sugar and dairy. Ombar’s is a rare exception that offers pure, green-hued indulgence with a clean label to match.

Ocelot Chocolate Blood Orange

This female-founded artisan brand is just as passionate about sustainability as it is about flavour. Their Blood Orange bar combines organic cocoa with raw cane sugar and real orange oil sourced from Sicily, resulting in a refined, zesty twist on classic dark chocolate. Each bar is presented in plastic-free recyclable paper with artwork as elegant as the chocolate itself.

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Seed and Bean Extra Dark 100% Cocoa

For serious purists, Seed and Bean’s 100% Cocoa bar is all about deep, uncompromising flavour. Made from nothing more than organic cocoa mass and cocoa butter, it is an intense and antioxidant-rich experience with zero sugar. Handmade in England, this bar also comes in compostable packaging, ticking both health and sustainability boxes.

Ombar Blonde

A healthier choice for white chocolate lovers, Ombar Blonde blends fair-trade cacao and creamed coconut with chicory root fibre and unrefined cane sugar. It contains 23 percent less sugar than regular white chocolate, yet delivers a deeply satisfying, caramel-like melt. The addition of gut-supportive chicory root makes this a standout bar for both taste and function.

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Rhythm 108 Sweet’n’Salty Almond Bar

Made in Switzerland, this creamy oat milk chocolate bar is laced with roasted almonds and a hint of sea salt. It is entirely plant-based, organic and free from refined sugar, with packaging that is fully compostable. Ideal for those who want a balanced bar that tastes indulgent but feels light on the conscience.

Raw Halo Mylk Chocolate Buttons

For a smaller, more mindful portion of chocolate, Raw Halo’s silky Mylk Chocolate Buttons offer a plant-based fix that is perfect for dipping into when a craving hits. Made with raw cacao and coconut sugar, they are as clean as they are comforting. With their elegant packaging and portion control appeal, they are ideal for keeping in your bag or wellness drawer.

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HU Kitchen Chocolate

Originally created in New York with a mission to get back to human, HU Kitchen chocolate has quickly become a cult favourite among clean-eating chocolate lovers. Free from dairy, refined sugar, palm oil and emulsifiers, their bars are made with organic cacao and sweetened with coconut sugar. Whether you go for their Cashew Butter and Pure Vanilla Bean or their Almond Butter and Puffed Quinoa, HU delivers creamy texture and flavour with none of the nasties. It is the ultimate bar for those who want indulgence with integrity. 

Booja-Booja Truffle Selection Box

When only truffles will do, Booja-Booja delivers. Handmade in Norfolk using organic ingredients such as raw cacao, coconut syrup and cashew cream, their vegan truffles are luxurious, smooth and totally dairy-free. Beautifully boxed, they make a perfect gift for others or a decadent ritual for yourself.

“Always check the label,” advises Naomi. “The fewer ingredients, the better. Simpler bars usually have fewer additives and more of the good stuff like high-quality cacao and natural sweeteners.”

She recommends opting for chocolate with at least 70% cocoa if you want the antioxidant benefits without too much sugar. Choosing organic and fair trade ensures you are supporting not only your own health, but also the health of the farmers and the planet.

As for conventional milk chocolate packed with dairy fat and refined sugars? Naomi suggests keeping it for the occasional treat rather than a regular habit.

So yes, you can absolutely keep chocolate in your life and even feel good about it. With a more mindful approach and a better-quality bar, treating yourself has never felt more satisfying.

words by Charlotte Dormon

There is nothing I love more than going on holiday. Just like most people I know, we lead busy lives that are a constant juggling act. As my kids get older, I am starting to feel less like a parent and more like a PA/Taxi Driver/Chef (a really bad chef whose food is constantly rejected) – and when i’m not organising how they’re going to get to the third cricket match of the week (which are at opposite ends of Hampshire), I am doing a work call, putting a brand proposal together or writing an article. My husband on the other hand has seemed to work out how to solely focus on work during the week and golf during the weekend.  And don’t even get me started on the dog’s needs (suffice to say there are some days when the walk doesn’t happen and she looks at me sadly all day until I feel so guilty I feed her some ham). Anyway, so you can see why holidays are important to me. The dog goes to the dog sitter, the husband (for the most part) isn’t playing golf or working and the kids don’t need driving anywhere unless it’s via golf buggy to the hotel pool (I love a fly and flop – no adventure safari camps here thank you very much). Holidays provide the perfect rest bite for us – and a total reset for me. They’re not just a nice-to-have, they’ve become an integral part of my wellness routine that allows me to have the stamina to keep going all year round as I know I will get the break I so long for eventually. And because of the great importance that I now place on holidays – they can turn into utter hell when one of us gets sick. Which is why, I take a selection of potent and powerful supplements that protect us and the kids through the week to give us the best odds of feeling great right till our last sunset. And because we all know what happens when we stop and let our bodies rest (we tend to get sick) I simply won’t travel without them. They are as important to me as the passports, SPF and a novel I’ll never read. Here is my tried and tested edit of what you need to stay healthy on holiday…

Symprove (Travel Size)

We all know now that looking after our guts is one of the most important things we can do to stay healthy – but Symprove goes beyond that. In fact, I once met with the founder who told me that although he can’t make any scientific claim, Symprove has in fact been known to stop vomiting bugs in its tracks. And although this is entirely anecdotal, we were once away in Spain and just as we were coming home my friend called me to tell me that her whole family who we spent the previous night with sharing food, had just come down with a pretty horrid sick bug. I got out the symprove instantly and my husband, my eldest son and myself all took a shot of it. My youngest son however refused. And about six hours later as we walked in the door of our home, he proceeded to vomit all over his bedroom, whilst the three of us remained totally happy and healthy. I rest my case.

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AG1 Greens

I have become a tad obsessed with AG1 Greens powder. It is the perfect way to get a good dose of vitamins and minerals in first thing, plus it tastes delicious. Especially if your diet tends to be a lot less healthy when travelling which is often the case with me and my family.  AG1 allows you to start your day off in the best possible way – I also think it has absolutely contributed to my energy levels. The daily health drink comprises of over 70 vitamins, minerals and other health benefitting ingredients, including gut-friendly bacteria, high quality mushrooms and fibre. And the researchers and developers behind the product are so set on creating the best possible product out there that there have in fact been 53 different iterations of the formula which keeps getting better and better. Make sure to pack the travel sachets and take them to breakfast with you.

London Nootropics Adaptogenic Coffee

My latest discovery of adaptogenic coffee has been a fairly mega wellness ritual enhancer – not only is it truly delicious, but it takes about 10 seconds to make and the selection of mushrooms in it means that there are no crazy jitters or anxiety feelings after I drink it. I’m not even sure how that works but it does. I add a tiny splash of oat or almond milk. My favourite flavour is Mush Love which comes with Hifas da Terra’s Lion’s Mane, Cordyceps, and Chaga mushroom extracts. Hifas da Terra are the gold standard in mushroom supplements so you know that it’s got to be great. The reviews speak for themselves (five stars all round) but I urge you to try it, as you’ll never go back. Plus, how many times have you been away when the coffee is just not up to your standards? Well, now you needn’t worry about that. 

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Correxiko Collagen

Collagen has become a part of my daily wellness routine – I just add two spoons to my coffee every morning without fail. So naturally I take it on holiday with me too. But beyond the warding of wrinkles and benefits to hair and nails – collagen has another amazing benefit that I have discovered – it has also helped heal and make my gut lining stronger allowing me to enjoy foods that would otherwise have bloated me in the past (not something you want on holiday when you spend 80% of the time in a bikini.) This is because Collagen, which is rich in amino acids like glycine and proline, helps repair the gut barrier, which can get damaged from stress, poor diet, or intolerances. It also supports the production of stomach acid and enzymes, which are crucial for breaking down food properly – making it the perfect antidote to a (nearly) flat tummy whilst on holiday (I can’t promise washboard though – I am 40 after all!). Use code HH15 for a 15% discount.

Higher Nature High Strength Turmeric

Harnessing the powerful anti-inflammatory benefits of one of nature’s most revered roots, Higher Nature’s High Strength Turmeric delivers a potent 200mg of active curcuminoids in every daily dose. Unlike many turmeric supplements, this formulation uses Meriva® curcumin phytosome, a clinically researched form that is up to 40 times more absorbable than standard turmeric. Ideal for anyone navigating inflammation, active lifestyles, or simply wanting a daily dose of proven plant-based support, this high-quality supplement combines science with nature in its most effective form.

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Phizz’s Daily 3-in-One Electrolytes 

If it’s not a virus or burnout that gets us on holiday, then the other thing I constantly worry about is dehydration. My husband and eldest son have particularly pale skin and are both prone to dehydration (plus they sweat an awful lot!). So taking electrolytes with me has been key to keeping them healthy and hydrated for the duration of the holiday no matter how hot it is. Phizz is a hypotonic formula that helps hydrate 3x faster than water alone, plus it also contains B vitamins to help promote energy release by the body and unlock its natural energy, reducing tiredness and fatigue as well as a high dose of Vitamin C. 

Wellness Formula

If there was one thing on this planet that I can attribute to me warding off viruses (whether that be COVID or the common cold) I would have to put it down to these fairly revolting tasting tablets that pack a serious punch when it comes to immunity. Our whole family swear by them. Even my sceptical step-father has been known to knock them back after even just a hint of a sore throat. Echinacea, elderberry, Vitamin D – they’re all in there. So brilliant are they that I often take two tablets daily in the winter. My advice – take them before you get a plane ride to give your body some extra immune support.

words by Sadie Reid

Summer is a season of light, spontaneity and long-awaited travel. But with the joys of warmer days often come disrupted routines, hot restless nights, digestion mishaps and the occasional bug bite or burnout.

Enter biohacking. No longer just a techy trend for Silicon Valley self-optimisers, but a lifestyle-friendly way to support your body with science-backed tweaks. It’s about working with your biology rather than against it, especially in times of seasonal shift.

From grounding and hydration to herbal stress support and smarter snacking, these simple health biohacks will help you feel sharp, balanced and energised all summer long. With a few expert insights from Europe’s leading biohacker, Tim Gray, founder of the Health Optimisation Summit, here’s your toolkit for staying well and thriving this season.

Get Outside Early to Reset Your Rhythm

Starting your day with natural light can help regulate your internal clock, improving sleep quality and boosting daytime alertness. Exposing your eyes to sunlight within 30 minutes of waking encourages cortisol release and sets your circadian rhythm. Step onto grass barefoot while you’re at it… grounding (also known as earthing) has been shown to reduce inflammation and promote calm.

Try: Morning movement outdoors with no sunglasses and bare feet, even if just for five minutes.

Mind Your Minerals

Between sweat, sun and more indulgent meals, your mineral levels can take a dip fast. “Planes, heat and restaurant food can deplete your minerals quickly,” says Tim Gray. “I use magnesium glycinate at night and a good electrolyte mix daily to support energy, digestion and sleep.”

Try:

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Eat Adventurously, Digest with Ease

Summer brings with it fresh food adventures, but a sudden shift in diet can challenge your gut. “I always pack digestive enzymes when I travel,” says Gray. “They reduce bloating and discomfort when I’m eating unfamiliar foods.” A probiotic can also be a daily staple during holidays to keep things moving and support immunity.

Try:

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Adaptogenic Herbs to Stay Calm and Steady

Travel, heat and social overload can put your body into a state of stress. Adaptogens like ashwagandha, rhodiola and holy basil help regulate cortisol and support your adrenals, without feeling sedating or stimulating. These are brilliant biohacks for helping your body adapt to changing routines.

Try:

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Cold Water, Big Reset

A brisk cold shower or sea dip can do more than refresh you. Cold exposure helps reduce inflammation, boosts circulation and can even lift your mood. Just 30 to 60 seconds at the end of your shower is enough to feel a benefit.

Keep Bugs at Bay, Naturally

Instead of reaching for chemical-heavy sprays, opt for essential oil-based repellents that are kinder to your skin and microbiome. Citronella, eucalyptus and lavender oils are known for their insect-repelling properties and have the added benefit of calming the nervous system.

Try:

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Eat Your Water

Hydration is not just about water bottles. Load up on water-rich foods like watermelon, cucumber, strawberries and leafy greens to top up fluids and antioxidants at the same time. These foods support skin health, energy and detoxification while keeping you cool and refreshed.

Harness Your Hormones

Summer is the perfect time to pause and reflect, using the slower, more relaxed pace of the season to reassess your overall wellbeing, especially your hormone health. Whether you are dealing with unexplained fatigue, mood shifts or cycle irregularities, this is an ideal moment to tune into your body and take action. From full-spectrum wellness screenings to easy at-home hormone tests, there are smart ways to make use of your downtime before the busyness of September sets in. These tools can help you uncover imbalances, spot gaps in your health and feel more in control of your body.

Try:

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Move Intuitively

High heat and intense workouts do not mix well. Opt for yoga, pilates, swimming or long walks during cooler times of day to support recovery and keep your nervous system balanced. You’ll still get the benefits of movement without overloading your system.

Upgrade Your Evening Wind-Down

Too much evening screen time can interfere with melatonin production and delay sleep. Consider swapping your usual scroll for a herbal tea, magnesium supplement or gentle stretching routine. If you are crossing time zones, blue light-blocking glasses in the evening can help your body adjust faster.

Try:

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Whether you’re off on a long-haul escape or simply trying to stay centred in the city heat, these easy summer biohacks can help you stay energised, clear-headed and resilient. As Tim Gray says, “You don’t need to be extreme, just intentional. Small changes really do stack up.”

For more on biohacking, the Health Optimisation Summit returns to London this September, bringing together leading voices in longevity, performance and holistic health, including Gray himself.

Summer is a season for slowing down, soaking up the sunshine and reconnecting with what really matters. Whether you are craving creative inspiration, craving connection to nature or simply looking for a wholesome escape from the daily grind, the UK is brimming with soulful events and experiences to enrich the season. From wild festivals and botanical workshops to strawberry fields and luxury picnics, these are the best summer activities to book now.

A British Picnic in The Meadows at Beaverbrook

Embrace the simple pleasures of summertime with a beautifully curated picnic in the meadows at Beaverbrook. Set within the wildflower-filled gardens of The Garden House, this quintessentially British experience includes sharing-style dishes like homemade quiche, delicate sandwiches and freshly baked scones with clotted cream and jam. Surrounded by the scent of herbs and blossoms and accompanied by sweeping garden views, this is an idyllic way to spend a sunny afternoon with loved ones.

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Seasonal Courses and Workshops at Daylesford

Tap into seasonal living with Daylesford Organic’s inspiring selection of summer courses. From the newly launched Gardening Club to creative pursuits like botanical painting, fermentation and mindful cookery, each session is rooted in nature and designed to nourish body and mind. Located in the picturesque Cotswolds, Daylesford’s tranquil setting makes it one of the most rejuvenating wellness experiences to book this summer.

Cowdray’s Summer Foraging Experience

Step into the secret life of the forest with this fascinating foraging walk at Cowdray Estate, guided by expert forager George. Focusing on mycorrhizal fungi and their essential role in woodland ecosystems, this immersive experience reveals the hidden connections beneath your feet. Along the way, you will discover edible and medicinal mushrooms, learn about sustainable foraging and leave with a deeper reverence for the natural world. A mindful outdoor experience perfect for curious minds and nature lovers.

Strawberry Picking at Crockford Bridge Farm, Surrey

One of the simplest joys of summer, strawberry picking is a sweetly nostalgic ritual that never loses its charm. At Crockford Bridge Farm in Surrey, rows of plump, sun-ripened strawberries are ripe for the picking. Ideal for families or a slow weekend date, this wholesome activity invites you to reconnect with nature, savour the flavours of the season and take home a basket of berries to turn into jam, bake with or enjoy fresh from the punnet.

Fearne Cotton’s Happy Place Festival

Founded by broadcaster and author Fearne Cotton, the Happy Place Festival is a beautiful celebration of joy, self-discovery and wellness. With dates across both London and Cheshire, the festival features inspirational talks, live music, yoga, journaling workshops, artisan food and stalls from much-loved wellness brands. Whether you come for the mindful practices or the feel-good atmosphere, this uplifting festival is a must-book summer highlight for wellness lovers.

Into The Wild Festival, Sussex

More than just a festival, Into The Wild is a celebration of creativity, community and conscious living. Returning to Chiddingly Estate in Sussex this August, the 11th edition promises a rich tapestry of over 200 immersive workshops included in your ticket. Think wild foraging, cacao ceremonies, yoga, fire making, herbal medicine, storytelling and more. Perfect for families, solo travellers and free spirits alike, it is one of the most magical summer festivals in the UK for wellbeing seekers.