Hydration and Nourishment Tips for the Summer Season
Summer is the perfect time to embrace a lighter, fresher approach to eating. With warmer weather, longer days, and more opportunities to be active, it’s important to fuel your body with the right nutrients while staying cool and hydrated.
From staying hydrated to enjoying seasonal produce and making the most of summer meal programs, here’s your complete guide to eating well all season long.
Hydration Is Key
Staying hydrated is essential in the summer heat, especially if you’re active or spending time outdoors.
● Drink water regularly, instead of waiting until you’re extremely thirsty.
● Add hydrating foods to your meals like watermelon, cucumber, celery, strawberries, and citrus fruits.
● Carry a reusable water bottle and consider infusing your water with mint, lemon, or berries for extra flavor to encourage you to drink regularly.
Tip: Consuming soda, energy drinks, iced coffee, sweetened tea, or other sugary and caffeinated beverages to quench your thirst can actually contribute to dehydration.
Load Up on Fresh Produce
Summer brings a bounty of colorful fruits and vegetables that are at their peak in flavor and nutrition. Summer produce to look for:
● Non-starchy veggies like leafy greens, cucumbers, tomatoes, zucchini, and celery are packed with vitamins, minerals and fiber.
● Berries such as blueberries, raspberries, and strawberries for fiber and antioxidants.
● Stone fruits like peaches, nectarines, and apricots are rich in vitamins A and C.
Eating the rainbow ensures a wide range of micronutrients that support your skin, immune system, digestive system, energy levels, as well as replenishes electrolytes depleted through sweat.
Build Balanced Meals
Creating a well-rounded plate can keep you feeling energized and satisfied without feeling the heat.
Try this simple visual guide:
● ½ plate: Non-starchy vegetables (leafy greens, summer squash, zucchini, tomatoes, cucumbers, peppers, etc.)
● ¼ plate: Protein (grilled chicken, fish, tofu, beans)
● ¼ plate: Whole grains or fiber-rich starches (quinoa, brown rice, whole-wheat pasta, corn)
● Add a source of fat like avocado, salad dressing, olive oil, nuts, or seeds
This balance helps you get the right mix of macronutrients. Carbs for energy, protein for strength and repair, and fat for satiety and hormone health.
Choose Light, Refreshing Meals
When it’s hot, lighter meals often feel better. They can still be filling and packed with nutrients.
● Hearty fresh salads with grilled protein, grains, and a yummy dressing
● Whole grain bowls (burrito bowl, chickpea bowl, pasta salad)
● Fruit and charcuterie platters
These meals are easy to prep and ideal for picnics, beach days, or simple weeknight dinners. Use herbs and citrus to add flavor.
Tune Into Your Body
In the heat, your appetite and energy levels might change which is normal.
● Try to maintain a normal eating pattern of consistent meals and snacks, even in the heat.
● Pair outdoor activities with a snack like trail mix, fruit, ice cream, or a smoothie to stay energized and cool.
● Opt for outdoor activities earlier in the morning or later in the evening when it is cooler.
● Look for shadier hikes or water sports to stay out of the heat.
Staying active supports cardiovascular health, mood, and appetite regulation.
Know About Free Summer Nutrition Programs
Access to nutritious food is essential for all families, especially when school is out.
● Summer Food Service Program (SFSP) and National School Lunch Program (NSLP) offer free meals and snacks to children in low-income areas during summer months. https://gallatinvalleyfoodbank.org/get-help/summer-meals/
This program helps ensure kids continue to receive balanced, nourishing meals even when school cafeterias are closed.
Final Thoughts
Summer is a great opportunity to reset your habits and focus on feeling good from the inside out. With fresh food, balanced meals, plenty of water, and fun outdoor activity, you can enjoy everything the season has to offer and supporting your health in the process.
Stay cool, eat well, and make the most of your summer!
Written by Sara Jay, MS, RD, LN
Sara specializes in: Diabetes care and self-management for individuals with type 1, type 2, gestational diabetes, pre-diabetes, cardiovascular disease, related comorbidities and metabolic abnormalities, along with preventive support for diabetes and heart disease, and weight concerns addressed through a weight-inclusive approach.