Summer’s here, bringing sweltering heat and endless opportunities for outdoor fun.
Whether you’re hiking, playing beach volleyball, swimming, or simply basking in the sunshine, it’s essential to fuel your body properly to keep your energy up and beat the heat.
Let’s dive into some refreshing and practical tips to help you stay nourished, keep cool, and perform your best during those hot summer days.
What foods are good for your stomach in the summer?
Eating healthy during these hot months not only supports our fitness goals but also helps us stay energized.
In the summer, opt for foods that are light, hydrating, and easy to digest to keep your stomach happy.
- Fresh fruits like watermelon, oranges, and berries are excellent due to their high water content and refreshing nature.
- Vegetables such as cucumber, celery, and leafy greens are hydrating and provide essential vitamins and minerals.
- Grilled fish or chicken and light salads with quinoa or couscous are also great options, as they provide protein without weighing you down.
Here are a few tips for eating healthy in the summer:
- Stay Hydrated: Drink plenty of water throughout the day, and include hydrating foods in your meals. It’s especially important to hydrate before and after exercise, for both performance and recovery.
- Load Up on Fresh Produce: Take advantage of seasonal fruits and vegetables. They are often at their peak in flavor and nutrition during the summer months.
- Choose Lighter Meals: With the heat, lighter meals are often more appealing and easier to digest. Salads, cold soups (like gazpacho), and chilled grain salads are great options.
- Choose Nutrient-Dense Foods: Opt for nutrient-dense foods that provide sustained energy and support muscle function. This includes lean proteins, whole grains, and plenty of colorful fruits and vegetables.
- Timing Matters: Try to eat a balanced meal or snack within 30 minutes to 2 hours after exercise to maximize recovery. This helps refuel your body and repair muscles. Plan ahead with portable options like a protein bar, trail mix, or a turkey wrap if you can’t eat a full meal immediately after exercise.
Don’t let the heat slow you down! Check out our pre-workout nutrition tips to further fuel your summer workouts.
These tips will help you maintain a balanced and nutritious diet while enjoying the summer season to its fullest.
Summer Nutrition Tips: Meal Ideas
Kickstart Your Day with a Cool Breakfast
Starting your day with a nourishing breakfast is key, especially when the temperature rises. Forget the heavy, hot meals and opt for something light and cooling.
Here are some ideas:
- Chilled Overnight Oats: Prepare oats with almond milk and let them sit overnight. Add fresh berries and a handful of nuts in the morning for a refreshing and nutritious start.
- Greek Yogurt Parfait: Layer Greek yogurt with honey, granola, and chilled fruit like mango or pineapple. It’s packed with protein and vitamins to keep you going.
- Smoothie Bowls: Blend spinach, frozen banana, and your favorite fruits with a splash of coconut water. Top with chia seeds, coconut flakes, and almond butter for a hydrating and energy-boosting breakfast.
Hydrate, Hydrate, Hydrate
Staying hydrated is crucial in the summer heat. Water is your best friend, but let’s make it more exciting:
- Infused Water: Add slices of lemon, cucumber, or mint to your water for a refreshing twist.
- Coconut Water: Nature’s electrolyte drink, perfect for replenishing lost fluids.
- Homemade Electrolyte Drinks: Mix water with a pinch of salt, a splash of fruit juice, and a bit of honey to create a natural electrolyte drink.
Snack Smart to Stay Cool
Keep your energy levels stable with cooling, hydrating snacks:
- Fresh Fruit: Watermelon, oranges, grapes, and berries are hydrating and provide a quick energy boost.
- Chilled Veggie Sticks: Carrot, celery, and cucumber sticks dipped in hummus or yogurt dip.
- Frozen Grapes or Berries: A sweet, refreshing treat that’s perfect for cooling down.
- Greek Yogurt Popsicles: Freeze Greek yogurt with fruit for a cool, protein-packed snack.
Light and Refreshing Lunches
For lunch, go for something light and refreshing that won’t weigh you down:
- Whole Grain Wraps: Fill a whole grain tortilla with lean protein (like turkey or chicken), plenty of veggies, and a spread of hummus or avocado.
- Quinoa Salad: Quinoa is a great source of protein and complex carbs. Mix it with chopped veggies, a sprinkle of feta cheese, and a light vinaigrette.
- Chilled Pasta Salad: Whole grain pasta with cherry tomatoes, cucumbers, olives, and a drizzle of olive oil and lemon.
Dinner to Refuel and Cool Down
After a day in the heat, your body needs a good dinner to refuel:
- Grilled Fish and Veggies: Fish like salmon or tilapia are rich in protein and omega-3 fatty acids. Pair with a side of grilled veggies or a cool cucumber salad.
- Summer Stir-Fry: Load up on colorful veggies, lean protein (chicken, shrimp, tofu), and serve over brown rice or quinoa. Use a light soy or teriyaki sauce for flavor.
- Chilled Gazpacho: A refreshing, cold soup made with tomatoes, cucumbers, peppers, and onions. Perfect for cooling down and rehydrating.
Sweet and Cool Desserts
Yes, you can enjoy dessert while staying cool and energized:
- Fruit Sorbet: Blend frozen fruits like berries or mango for a refreshing, natural treat.
- Frozen Yogurt Parfait: Layer Greek yogurt with chilled fruits and a sprinkle of granola.
- Chilled Dark Chocolate: A small piece of dark chocolate, chilled for a cool and satisfying end to your meal.
Listen to Your Body
Finally, always listen to your body. Pay attention to how different foods make you feel and adjust accordingly. Everyone’s needs are different, especially in the heat.
Eating for energy in the summer heat is all about balance and choosing hydrating, nutrient-rich foods that provide sustained energy.
With these tips, you’ll be ready to tackle any adventure summer throws your way while staying cool and energized.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Stay active, stay hydrated, and enjoy every sunny moment!
For more tips & tricks on staying cool after exercising in the sun, check out our article, “Overheating During Exercise – Must Know Tips & Strategies.”
Want more from The Jackson Clinics? Check us out on Instagram!