Let’s turn up the cool and wind down with intention. Here’s your Wednesday night-to-Thursday morning wellness guide, straight from Mind Body Soul’s Heat Wellness Routine.
It’s everything you need to move through the heat feeling refreshed, not fried — with evening prep, morning hydration, and midday support that’s trauma-informed, hormone-smart, and deeply doable.
WEDNESDAY EVENING RESET Support starts before the heat hits✨✨
Cool your core naturally Take a lukewarm shower before bed to help your body release heat and ease into rest. Not too cold — that can actually trigger a stress response.
Hydrate smart Sip a glass of water with a pinch of sea salt or a few cucumber slices.
Skip alcohol or caffeine to reduce overnight dehydration and improve sleep.
👉🏻Prep your space Close your blinds or curtains to block tomorrow’s heat. 👉🏻Place a fan at the foot of your bed. 👉🏻Chill a facecloth in the fridge to use in the morning.
👉🏻Eat light and cooling Choose hydrating foods that are easy to digest. Watermelon, yogurt with mint, or cucumber-based soups and salads are great choices.
THURSDAY MORNING RESET
You don’t need to push harder. You need to feel supported.
👉🏻Hydrate before caffeine Drink a full glass of water before reaching for coffee. Add lemon, mint, or a splash of coconut water for an extra boost.
👉🏻Gentle movement and breath Start your day with stretching or light movement — especially near a window or outside.
👉🏻Try box breathing (inhale 4, hold 4, exhale 4, hold 4) to steady your nervous system.
👉🏻Cool breakfast idea Blend frozen berries, spinach, Greek yogurt, mint, chia seeds, and almond or coconut milk.
👉🏻Add collagen or magnesium for hormone and gut support.
Your body is doing its best to regulate and protect you. These small choices help it thrive — not just survive.
Tips on the best time for strength training during a heatwave?
1. Early morning (before 9 AM) – BEST OPTION Why: Your core temperature is naturally lower, the air is cooler, and your body is more primed for physical activity with fewer risks of overheating.
2. Early evening (after 7 PM) – OK OPTION Why: The sun is lower, UV is reduced, and the temperature begins to drop. However, if it’s been a scorching day, evening humidity may still affect energy and breathing.
Avoid: Midday training (11 AM – 4 PM). This is when heat stress and dehydration risk are highest, even indoors if your space isn’t well-cooled.
🔑 Smart Tips for Strength Training in the Heat
1. Dial back intensity Choose slow, controlled reps over fast-paced circuits. Swap high-intensity for lower reps with longer rest. Less cortisol, more control.
2. Cool your space Train in a well-ventilated or air-conditioned room. Use a fan, open windows, or even train in the basement if it’s cooler.
3. Hydrate with intention Drink 1–2 cups of water before training, and small sips every 15–20 minutes during. Add electrolytes or a pinch of salt and lemon to your water.
4. Dress light and loose Choose breathable, moisture-wicking fabrics. Avoid dark colors that trap heat. A lightweight headband can help with sweat and overheating.
5. Keep a cooling tool nearby Use a chilled facecloth, cooling towel, or frozen water bottle for breaks. Press it against pulse points (wrists, neck, behind knees).
6. Listen to your body — and your breath Heat affects energy and heart rate. If you’re feeling dizzy, nauseous, or your breathing feels tight, stop. Rest, rehydrate, and recover.
Sample Strength Flow for Hot Days: (Beginner-Friendly) 👉🏻Bodyweight squats (3 x 10) 👉🏻Wall push-ups or incline push-ups (3 x 8–10) 👉🏻Chair step-ups or slow lunges (3 x 10 👉🏻Banded rows or soup can rows (3 x 12) 👉🏻Core: dead bug or leg lifts (2 rounds, slow pace) 👉🏻Finish with gentle stretching and 👉🏻deep belly breaths lying down in a cool, quiet spot.
Community Check-In: What’s one small thing you’re doing today to support your body in the heat?
Share it or start your own post.
Let’s build a ripple of smart, grounded support together.
Let’s turn up the cool and wind down with intention.
Here’s your Wednesday night-to-Thursday morning wellness guide, straight from Mind Body Soul’s Heat Wellness Routine.
It’s everything you need to move through the heat feeling refreshed, not fried — with evening prep, morning hydration, and midday support that’s trauma-informed, hormone-smart, and deeply doable.
WEDNESDAY EVENING RESET
Support starts before the heat hits✨✨
Cool your core naturally
Take a lukewarm shower before bed to help your body release heat and ease into rest. Not too cold — that can actually trigger a stress response.
Hydrate smart
Sip a glass of water with a pinch of sea salt or a few cucumber slices.
Skip alcohol or caffeine to reduce overnight dehydration and improve sleep.
👉🏻Prep your space
Close your blinds or curtains to block tomorrow’s heat.
👉🏻Place a fan at the foot of your bed.
👉🏻Chill a facecloth in the fridge to use in the morning.
👉🏻Eat light and cooling
Choose hydrating foods that are easy to digest. Watermelon, yogurt with mint, or cucumber-based soups and salads are great choices.
THURSDAY MORNING RESET
You don’t need to push harder. You need to feel supported.
👉🏻Hydrate before caffeine
Drink a full glass of water before reaching for coffee. Add lemon, mint, or a splash of coconut water for an extra boost.
👉🏻Gentle movement and breath
Start your day with stretching or light movement — especially near a window or outside.
👉🏻Try box breathing (inhale 4, hold 4, exhale 4, hold 4) to steady your nervous system.
👉🏻Cool breakfast idea
Blend frozen berries, spinach, Greek yogurt, mint, chia seeds, and almond or coconut milk.
👉🏻Add collagen or magnesium for hormone and gut support.
Your body is doing its best to regulate and protect you. These small choices help it thrive — not just survive.
Tips on the best time for strength training during a heatwave?
1. Early morning (before 9 AM) – BEST OPTION
Why: Your core temperature is naturally lower, the air is cooler, and your body is more primed for physical activity with fewer risks of overheating.
2. Early evening (after 7 PM) – OK OPTION
Why: The sun is lower, UV is reduced, and the temperature begins to drop. However, if it’s been a scorching day, evening humidity may still affect energy and breathing.
Avoid: Midday training (11 AM – 4 PM). This is when heat stress and dehydration risk are highest, even indoors if your space isn’t well-cooled.
🔑 Smart Tips for Strength Training in the Heat
1. Dial back intensity
Choose slow, controlled reps over fast-paced circuits. Swap high-intensity for lower reps with longer rest. Less cortisol, more control.
2. Cool your space
Train in a well-ventilated or air-conditioned room. Use a fan, open windows, or even train in the basement if it’s cooler.
3. Hydrate with intention
Drink 1–2 cups of water before training, and small sips every 15–20 minutes during. Add electrolytes or a pinch of salt and lemon to your water.
4. Dress light and loose
Choose breathable, moisture-wicking fabrics. Avoid dark colors that trap heat. A lightweight headband can help with sweat and overheating.
5. Keep a cooling tool nearby
Use a chilled facecloth, cooling towel, or frozen water bottle for breaks. Press it against pulse points (wrists, neck, behind knees).
6. Listen to your body — and your breath
Heat affects energy and heart rate. If you’re feeling dizzy, nauseous, or your breathing feels tight, stop. Rest, rehydrate, and recover.
Sample Strength Flow for Hot Days: (Beginner-Friendly)
👉🏻Bodyweight squats (3 x 10)
👉🏻Wall push-ups or incline push-ups (3 x 8–10)
👉🏻Chair step-ups or slow lunges (3 x 10
👉🏻Banded rows or soup can rows (3 x 12)
👉🏻Core: dead bug or leg lifts (2 rounds, slow pace)
👉🏻Finish with gentle stretching and
👉🏻deep belly breaths lying down in a cool, quiet spot.
Community Check-In:
What’s one small thing you’re doing today to support your body in the heat?
Share it or start your own post.
Let’s build a ripple of smart, grounded support together.