Every summer, without fail, I hear the same thing from patients: “I just feel better.” They’re more clear-headed. They sleep better. They have more energy during the day. I feel that shift too.

There’s something about this season that helps reset the system. Some of it is biological. Some of it is rhythm. And a lot of it comes down to how summer naturally changes the way we eat, move, and rest. I tell patients all the time that if your brain has felt foggy coming out of winter, this is the season to clear it. Here’s what I focus on when it comes to supporting brain health. 

Hydration Isn’t Optional

I’ll start with the boring one: water.

We underestimate how much cognitive “fog” is just dehydration. Your brain is mostly water. It doesn’t take much loss (1 to 2%) before you start noticing issues with focus, memory, even mood. And in summer? We lose more fluids than we think. If you’re not drinking more to match that, chances are your brain is already feeling it.

I keep it simple. I have water nearby throughout the day. I’ve usually got one in the car and another at my desk. Sometimes I’ll throw in some lemon or mint if I’m in the mood for something different. One trick I suggest: eat your hydration. Foods like watermelon, cucumbers, and fresh greens pull double duty this time of year.

A good rule of thumb is to drink enough water so that your urine is light in color. I tell patients to frontload their intake. Start the day with water before coffee. Most mornings, I just get some water in before coffee. Nothing fancy. It’s part of my morning routine at this point. On the rare days I miss it, I don’t feel quite the same.

In the summer, I also pay closer attention to electrolytes. Water on its own doesn’t always cut it, especially if you’ve been sweating. I often guide patients to the Apothecary or directly to Magna, which is the electrolyte formula I use myself. My favorite is the Iced Tea Lemonade. My son prefers the Watermelon. One thing I always flag: check the sugar content. Many electrolyte powders have high sugar content, which can make dehydration worse. When hydration is strategic, you feel the difference. 

Eat What’s Growing Right Now

When patients ask me about the best foods for brain health, I usually start with what’s fresh and in season. In the summer, that means berries, tomatoes, zucchini, leafy greens, and herbs. These are packed with compounds that directly support overall cognitive function.

Take berries, for example. They’re not just sweet and convenient. They’ve been shown to help preserve memory, largely because of their ability to reduce inflammation and oxidative stress in the brain. Leafy greens like spinach, kale, and arugula are rich in folate and other nutrients that support neurotransmitter production. Tomatoes are another standout. They’re high in lycopene, which may protect against long-term cognitive decline but often get overlooked.

This is exactly why I recommend the MIND diet so often. It stands for Mediterranean–DASH Intervention for Neurodegenerative Delay and combines the most brain-protective elements of two well-researched eating patterns. It emphasizes the very foods that are abundant in summer while limiting processed foods, red meat, and added sugars. An NIH-supported study found that people who closely followed the MIND diet had a lower risk of cognitive decline. It’s one of the most realistic and evidence-backed approaches I’ve seen for protecting brain health. 

Exercise, Light, and That “Summer Lift”

That summer “lift” a lot of people feel? A big part of that is light. Longer days reset your internal clock and help you make more serotonin. That is the stuff that keeps mood and focus steady. If winter tends to wear you down mentally, you already know the difference it makes.

No pill comes close to what movement can do. Exercise boosts growth factors that help neurons thrive. It lowers inflammation, improves sleep, balances blood sugar—all tied to mental clarity and long-term memory. One study I bring up often found that women with higher fitness levels were 90% less likely to develop dementia down the road. That’s not a small stat.

Supplements I Actually Recommend

I’m careful about supplements. Most of the “brain boosters” I see are under-researched. That said, there are a few I come back to, based on data and what I’ve seen clinically.

Magnesium (especially glycinate or threonate): It’s involved in hundreds of cellular processes, including those tied to memory, sleep, and mood. I pay extra attention to this in patients with insulin resistance or anxiety, both of which intersect with cognitive health in interesting ways.

Creatine: Not just for athletes. The brain uses creatine for quick energy, and there’s evidence it supports working memory and processing speed, especially under stress or sleep deprivation. I’ve had patients (and colleagues) notice improvements in mental clarity within a few weeks.

NAD+ precursors (like NMN or NR): We’re still learning here, but NAD+ is critical for mitochondrial function, and mitochondria power brain cells. I use it cautiously (usually with patients who are bioenergetically depleted or aging rapidly). It’s not for everyone to use. 

For patients concerned about long-term risk, especially if they have a family member with dementia, we talk more seriously about genetic risk. I run APOE genotyping on almost all of my patients. It’s one of the most well-studied markers when it comes to Alzheimer’s risk. It’s not destiny, but it does change how aggressive we want to be about prevention.

We also now have blood tests that can identify early signs of Alzheimer’s. I’ve used these for patients with family history who want a baseline, or who are already experiencing mild changes and want answers. It’s an evolving area of medicine, but it’s giving us more tools. 

Heat as Medicine: Sauna and Brain Health

One of the more surprising areas of research I’ve been following closely is passive heat therapy, specifically Finnish sauna use. It turns out regular sauna sessions aren’t just good for muscles and stress; they may significantly reduce the risk of dementia.

A Finnish study showed that men who used the sauna 4–7 times per week had a 65% lower risk of Alzheimer’s compared to those who went once a week. 

There’s a growing body of evidence showing that sauna use:

  • Lowers inflammation
  • Improves circulation
  • Enhances cardiovascular health
  • Supports neuroplasticity

When I can, I hit the sauna a few times a week. It’s become part of how I wind down and reset, especially after long clinic days. I sleep better, think more clearly, and just feel sharper when it’s part of my rhythm. Summer’s a good season to start.

Summer Is a Window

Summer gives us tools we don’t have year-round like longer days, lighter routines, fresh food, more natural movement, and fewer obligations. Use that. Take what this season gives you and turn it into something that supports your brain, your focus, your clarity. 

If I had to pick just a few places to focus:

  • Hydrate like it’s your job
  • Eat what’s growing
  • Move daily, even if it’s short
  • Sleep with intention
  • Sweat it out a few times a week

Our brains are resilient. They respond to rhythm and routine more than intensity. Summer is the perfect time to give yourself a foundation you can carry into fall and beyond.