Summer brings longer days and outdoor adventures, but it also brings high temperatures that can take a toll on your body. Proper nutrition plays a crucial role in helping you stay cool, hydrated, and energetic during the hot months. Here are some essential tips to help you beat the heat with a balanced diet.
Hydration is Key: Staying hydrated is crucial as dehydration can lead to fatigue, dizziness, and even heatstroke. Aim to drink at least 8-10 glasses of water daily, more if you are active or spending time outdoors. Carry a reusable water bottle and sip throughout the day. For a refreshing twist, add slices of cucumber, lemon, or mint to your water. During summer months, it’s also tempting to want to have loads of juices and fizzy drinks. Whilst these are OK in moderation, try to be mindful of your sugar intake and opt for water most of the time.
Embrace Water-Rich Foods: Incorporate foods with high water content into your diet. Watermelon, cucumbers, strawberries, and oranges are not only delicious but also help keep you hydrated. These fruits and vegetables are perfect for snacking and can be easily added to salads, smoothies, or enjoyed on their own.
Light & Nutrient-Dense Meals: Heavy meals can make you feel sluggish and increase body heat. Opt for lighter, nutrient-dense foods that are easier to digest. Salads with leafy greens, tomatoes, and lean proteins like grilled chicken or fish are excellent choices. Whole grains like quinoa or brown rice provide sustained energy too.
Stay Cool with Healthy Snacks: Healthy snacks can help maintain energy levels throughout the day. Try yoghurt with fresh berries, a handful of nuts, or sliced bell peppers with hummus. These snacks are not only nutritious but also satisfying, keeping hunger at bay and preventing overeating during meals.
Mindful Eating Practices: Heat can affect appetite and digestion. Eating smaller, more frequent meals can help manage this. Avoid heavy, greasy foods that can cause discomfort. Instead, focus on balanced meals with a good mix of carbohydrates, proteins, and fats. Eating slowly and chewing thoroughly can also aid digestion.In conclusion, navigating the summer heat requires mindful eating and hydration practices. By choosing water-rich foods and light and nutritious meals you can enjoy the season while keeping your body cool, healthy, and energised. Stay cool and savour the flavours of summer!
(Photo credit: Kampus Production/CC)
Sukaina Abdulhussein,
Registered Nutritionist (BSc Hons)
