Summer Tips for Chefs: Staying Healthy, Hydrated and Resilient
Summer places huge strain on hospitality professionals. Increased demand and longer hours mix with hot working environments. If the kitchen temperature rises above 45C, it can cause dehydration
and physical fatigue for those working in it.
These factors directly impact mental wellbeing. Dehydration alone can reduce cognitive function, impair decision-making and increase irritability. Add in overworking and insufficient rest periods, and this creates the perfect conditions for acute stress and burnout.
Reduced staffing levels due to economic pressures can make this even worse by placing extra workload on already stretched teams. Without proper recovery time, individuals are at a greater risk of decline in both physical and mental health.
Stay hydrated during summer service
In hot, intense environments, hydration needs can effectively double. Staying hydrated supports mental clarity, reduces fatigue and helps regulate mood. Try to drink half a pint of water every 20 minutes to stay well. After two hours, you should also have an electrolyte drink to replace the salts lost through sweat.
Avoid having too many caffeinated or sugary drinks and don’t switch to alcohol too early post-shift, as this can affect your rehydration. Keep an eye on your wee – if it’s dark in colour, that means you’re dehydrated. Keep ice lollies and wet cloths in the freezer to cool off during your breaks.
Be mindful of coping habits
Relying on caffeine, alcohol, nicotine or other substances can worsen dehydration and anxiety. It’s easy to default to coping behaviours, like reaching for sugary foods, when our bodies are in fight-or-flight mode. Recognising these signs and maintaining balanced habits will better support long-term resilience and performance.
Try noting down two to three healthy things your body and brain need daily and build them into your routine to keep you on track. Think of it as a personal mise en place.
Take breaks seriously
Breaks are not optional during peak periods. They’re essential for sustained performance and reduce the risk of illness or time out of the business. Stepping away, cooling down and getting fresh air can significantly reduce stress levels and prevent overheating.
Staying active on your days off also helps, particularly if you can do activities outdoors. Getting some time in for a brisk walk, a run, padel, bike riding or swimming are all key to boosting serotonin and dispelling the stress built up during services.
Signs of burnout in chefs
- Increased irritability or workplace conflict
- Careless mistakes or reduced performance
- Physical and emotional exhaustion
- Withdrawal or disengagement from colleagues
- Increased reliance on caffeine, alcohol, smoking or other substances
Don’t carry all the load
One person can’t carry the load of others. This is especially true for general managers and business leaders who sometimes take on others’ burdens to their own detriment. If you feel there isn’t enough time in the day and you’ve already taken on more than you should, it’s time to set healthy boundaries and look at other options rather than taking it all on yourself.
Get extra support
The Burnt Chef Project continues to provide accessible, practical support to hospitality professionals worldwide.
This includes:
- Free, 24/7 text-based support services
- Access to therapy and life coaching
- E-learning modules covering hydration, nutrition, sleep, digital wellbeing and communication
- Training for teams and leaders to better recognise and respond to mental health challenges
- During high-pressure periods like summer, these services become even more critical to give individuals somewhere to turn for support, guidance and recovery.
4 summer wellbeing tips for hospitality teams
Protecting staff wellbeing is not just a moral responsibility. It reduces absenteeism, errors and long-term burnout. Plus, it builds a more supportive culture in the workplace. Managers play a critical role in high-pressure periods. Here are five practical tips to help them support their team…
Make breaks mandatory
Put structured breaks in place and make sure they are actually taken, even if your team member says they don’t need it.
Spot stress early
Understand what stress looks like, keep a close eye on your colleagues and have clear processes in place for intervention.
Give access to support
Whether internal or external, having support on-hand for when colleagues need it will help them get through this busy period, without you needing to take on their problems.
Be flexible where possible
Even if that means temporarily simplifying menus or operations, giving your team a better work-life balance will help them get through the busy period.
