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:

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:

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:

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:

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:

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:

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.