Summer heat calls for nutritious foods to fuel your outdoor activities.
With warmer temperatures and time spent in the sun, it’s important to focus on the food that fuels our bodies to help us stay cool, hydrated and energized. Foods high in nutrients, water and protein protect your immune system, keep you hydrated and support your energy levels as you’re spending more time outside. Making small changes to your meals and snacks can help you stay healthy all summer long.
Read the tips below for a healthy, energy-filled summer.
Drink lots of water.
If you are active outdoors or sitting in the sun, it’s important to stay hydrated. You lose more water through sweat, so be sure to drink water before, during and after outside activities. Aim to drink 8 to 10 glasses per day if you are active. If you begin feeling thirsty, tired or dizzy, it may be a sign that you need more fluids.
Add electrolytes to your water. Electrolytes, are minerals in your body and supplements you can take that carry an electrical charge through your body that help maintain fluid balance in the body, nerve function and muscle contraction. Adding electrolyte packets to water or adding beverages such as Gatorade helps avoid muscle cramps, fatigue and dehydration.
Add hydrating fruits and vegetables to your meals.
Simple fruits and veggies rich in water and nutrients, such as watermelon, strawberries, cucumbers and tomatoes, can make meals extra hydrating. Add them as a side dish or healthy snack or find recipes that include them in the main dish.
Eat lighter, cooler meals.
Avoid hot meals in the summer, especially when you spend a lot of time out in the heat. Avoid meals that might make you sluggish, such as deep-fried, greasy or super sugary foods. Instead, add in “lighter” dishes such as salads, sandwiches, lean, grilled protein and smoothies. These foods can help you feel energized without weighing you down during hot summer days.
Avoid dehydration triggers.
Food and beverages such as sugary drinks, energy drinks, high-sodium foods and overly spicy food can make you dehydrated. Try to limit these when spending a lot of time outdoors. If you choose to have these on hot days, be sure to balance them with plenty of water throughout the day.
Plan ahead.
If you’re spending all day outside doing activities such as hiking, biking, swimming or spending time in the sun, be sure to pack healthy snacks such as trail mix, fruits and vegetables, yogurt or granola bars. Be sure to bring water wherever you go.
Eating well and staying hydrated can help you safely enjoy everything summer has to offer. Instead of changing your plans because of the heat, add these healthy habits into your day to help you stay cool, energized and hydrated.
