Summer brings longer days, outdoor adventures, water fights, picnics and ice creams. But it also brings heat, dehydration, disrupted routines and lots of excitement, all of which can make it harder for our bodies to recognise and respond to internal signals.
Interoception is our ability to notice what’s happening inside our body. It helps us recognise when we’re thirsty, hungry, too hot, tired, anxious, excited or need the toilet. During hot weather these body signals become even more important.
The good news? Summer provides countless opportunities to strengthen interoception through play.
Rather than asking young people, “How are you feeling?”, try helping them notice what their body is telling them.
Why does hot weather affect interoception?
When temperatures rise, our bodies work harder to keep us safe. We sweat, our heart rate may increase, we lose fluids more quickly and our energy levels can fluctuate.
Some young people (and adults!) may:
- Forget to drink until they have a headache.
- Not realise they’re overheating.
- Become irritable or emotional without recognising they’re thirsty.
- Find sensory experiences such as sweaty clothes, sunscreen or bright sunlight overwhelming.
- Push through tiredness because they’re having fun.
Building interoceptive awareness helps young people learn to notice these early body signals before they become overwhelming.
Ages 7-11: Learning through play
At this age, the focus is on helping young people connect body sensations with everyday experiences.
- Ice cube explorers
Give each young person an ice cube to hold.
Ask:
- What does your hand feel like?
- What changes after one minute?
- Does your breathing change?
- Where else can you feel the cold?
- Frozen treasure hunt
Freeze small waterproof objects inside containers of ice.
As young people melt the ice using warm water or their hands, encourage them to notice:
- warm
- cold
- slippery
- tingly
- numb
- relaxed
- Weather body check
Throughout the day ask:
If your body had its own weather forecast, what would it be?
Examples might include:
- Sunny and energetic
- Cloudy and sleepy
- Stormy and frustrated
- Warm and calm
- Windy and excited
- Water bottle challenge
Decorate reusable water bottles with different check-in prompts.
Each time they take a drink, ask:
- How thirsty was your body?
- What told you that?
- How does your body feel afterwards?
- Barefoot sensory walk
Walk safely across different natural surfaces such as:
- grass
- sand
- smooth stones
- bark
- mud
Pause after each surface to notice how feet and legs feel.
Ages 12-16: Connecting body signals with emotions
Teenagers often experience rapid physical and emotional changes. Summer activities provide opportunities to notice how their bodies respond.
- Heat detectives
Before going outside ask everyone to predict:
- How hot do I think my body will feel?
- How much water might I need?
- What signs will tell me it’s time for shade?
Afterwards compare predictions with what actually happened.
- Water balloon body check
Before throwing each balloon, answer one quick question:
- How thirsty am I?
- How energised do I feel?
- Am I breathing fast or slow?
- How warm am I?
Movement becomes the reward rather than the only focus.
- Ice lolly mindfulness
Instead of rushing to eat it, notice:
- temperature
- breathing
- mouth sensations
- how your body changes as it cools
- Nature colour hunt
Find:
- something that makes your body feel calm
- something that gives you energy
- something that helps you slow down
Reflect afterwards on why.
- Sunset reset
Spend five quiet minutes outside noticing:
- breathing
- muscles
- heartbeat
- sounds
- temperature
- energy levels
Ages 17-25: Developing independent self-awareness
Young adults benefit from understanding how body awareness supports wellbeing, study, work and independence.
- Body battery check
Rate from 0-100%:
- Energy
- Hydration
- Stress
- Motivation
- Temperature
Discuss what might recharge each area.
- Mocktail challenge
Create refreshing, healthy drinks using fruit, herbs and sparkling water.
Before and after drinking, reflect on:
- thirst
- alertness
- concentration
- Mood
- Summer movement menu
Choose activities such as:
- paddleboarding
- walking
- frisbee
- gardening
- yoga
- outdoor games
Rather than measuring performance, ask:
- What did my body need today?
- When did I need a rest?
- When did I feel strongest?
- Campfire conversations
Around a fire pit or picnic blanket, invite discussion around prompts like:
- What helps your body feel safe?
- What tells you you’re becoming overwhelmed?
- How do you know when you’ve had enough sun?
- Create your own regulation toolkit
Build a personalised “Summer Survival Kit” including items that help regulate body signals, such as:
- water bottle
- hat
- sunglasses
- cooling towel
- favourite snacks
- fidget
- headphones
- sunscreen
- journal
Reflect on when and why each item helps.
Games that work across all ages
Here are a few bonus activities that work no matter what your age:
- Water relay races with hydration check-ins.
- Freeze dance where everyone notices their heartbeat when the music stops.
- Nature scavenger hunts focusing on sights, sounds, smells and body sensations.
- Obstacle courses with breathing pauses between stations.
- Bubble blowing competitions practising slow breathing.
- Giant Jenga with body awareness questions written on each block.
- Picnic body bingo, spotting signs such as hungry, thirsty, warm, relaxed or tired.
Keep safety in mind
Hot weather can affect everyone differently. Encourage regular access to water, shade and rest breaks, and model listening to your body’s signals. The goal isn’t to ignore discomfort or “push through” but to recognise what our body needs and respond with kindness.
Final thoughts
Interoception develops through repeated everyday experiences, not long lessons.
Summer offers countless opportunities to pause, notice and wonder:
- What is my body telling me?
- What do I need right now?
- What happens when I listen?
Those simple moments of curiosity can help young people build lifelong skills in emotional awareness, self-regulation and wellbeing – one sunny day at a time.
