Keeping your energy up: Summer Survival Top Tips

Posted on July 16, 2024 by Categories: Blog Tags:
horse being washed

Summer is the time of year that most grooms look forward too. No mud, less rugs, you start and finish work in the light and everything seems just that little bit easier… until the heat of the sun saps the last ounce of energy out of you!

But the good news is, that there are lots of things you can do to help protect yourself, keep your energy levels up and make the summer as fabulous as you want it to be.

Hydration is the number one most important thing

Whether you already drink lots of water or not, you should always increase your intake on hotter days. Studies show (https://pubmed.ncbi.nlm.nih.gov/27510536/) that losing as little as 1% of your body weight in fluid can lead to reduce mental performance and potentially increase tiredness and a subsequent headache.

Current guidelines say that adults should drink at least 1.2 – 1.5 litres of water a day, everyone is different and the best thing to do is to know your own body and the signs of dehydration.

Typical symptoms of being dehydrated include:

  • Thirst
  • Dark coloured urine
  • Not going to the toilet as often
  • Feeling low in energy or dizzy
  • Poor concentration
  • Headache
  • Dry lips



Keep drinking water regularly throughout the day.  Take two bottles to work with you, keep one in the fridge or in a bucket of (clean) water to keep cool, while you are drinking the other.

If you aren’t a fan of plain water add squash, fresh fruit or a fruit infusion bag.  Remember you can also increase your water intake by eating certain foods such as salads, soups and fruit. We lose salt just like our horses do while sweating, so keep some sports drinks in the fridge for the really busy and hot days and always have a lip balm to hand.

Protect yourself from the sun

Choose your clothing wisely – loose fitting breathable fabrics will help to wick moisture away and keep you cooler. Bamboo and merino wool products are also reported to perform very well in the sporting world.

Protect your head and face from the sun, by wearing a hat and good quality UV sunglasses will help protect your eyes.

Don’t forget about sun cream – even if you want a tan and are used to being outside, you should re apply regularly throughout the day although this is easy to forget when you are busy. There are lots of products designed for sport which are more waterproof than others, or if you struggle to remember to reapply your sun cream, choose a product designed to last 8 hours – these are usually aimed at children and often more expensive than normal products, but will save you time and protect your skin for longer.

If using suncream throughout the day keep small bottles in various places such as your car, grooming kit, lorry, ring bag etc is a great idea so you always some with you wherever you are. It’s also handy for your friends too when they have forgotten theirs.

Fly control

Invest in some good quality fly repellent for yourself, not just your horses. There are some effective repellent wrist bands available too, which can help ward off the pesky mozzies.

Always protect your feet

Even when it’s boiling hot never wear incorrect footwear around horses – even for a minute. We have all seen the images of injuries from getting trodden on wearing flipflops. It is just not worth the risk. Instead invest in some wicking control socks and foot powder, to help keep your feet cool throughout the day.

Flexible working

When it is unbearably hot it is always worth having a conversation about flexible working so that you avoid the heat of the day. Starting earlier and then having a few hours off early afternoon before doing afternoon stables, can be a more effective way of working if the temperatures soar.

If you do get too hot

  • Get out of the direct sun
  • Run cold water on your wrists and other pulse points
  • Keep hydrating with plenty of water

Remember to plan some fun in the sun too – a BBQ or even simply having ice lollies at a break can help everyone to enjoy the summer.

If you love the sun and would love to work in warmer climates then let us know, we quite often have vacancies for jobs abroad. Get in touch with us here.