Summertime Health Hacks: Stay Healthy and Beat the Heat This Summer 

by Lindsay Cohen, RDN, LDN, CDCES, NBC-HWC

by Lindsay Cohen, RDN, LDN, CDCES, NBC-HWC

Updated May 28, 2024

Reading Time:

Summer is a time for spending days splashing at the pool, enjoying barbecues with friends and family, singing along at outdoor concerts, and traveling to vacation destinations. Although there seem to be endless fun activities, summer is often a time when staying healthy can feel like an uphill battle. 

By prioritizing your health and wellness this summer, you can create sustainable habits that will benefit you long after the season has passed.  

Let’s dive into some healthy summertime hacks to help keep you thriving during the busy, summer months ahead.  

Hydration is Key 

Staying hydrated in the heat of the summer is crucial. We typically sweat more in the heat, which means we lose water and electrolytes which must be replaced to avoid dehydration. The National Academy of Medicine recommends 9 cups of water daily for women and 13 cups for men.  

If adequate water intake tends to be a challenge, consider setting alarms on your phone as a reminder to drink more water. Carrying a reusable water bottle when you are out and about is another helpful strategy to ensure you are staying hydrated throughout the day. 

If plain water is not enticing to you, try making it more interesting by infusing it with fruit, or adding some Celtic Sea salt or a high-quality electrolyte powder such as LMNT to replace minerals lost through sweat during hot weather.  

Focus on Fresh Produce 

Summer is a great time to incorporate fresh, seasonal produce by enjoying the many fresh fruits and vegetables that are available this time of year. Watermelon, cherries, blackberries, avocados, bell peppers, summer squash, and tomatoes are great options. Fruits and vegetables are not only delicious and refreshing, they are also full of fiber, water, and essential vitamins and minerals which is one of the many reasons our Chefs prioritize variety and seasonal produce on our menu.   

Eat Mindfully 

While barbecues and picnics are all about enjoying delicious food, it can be easy to overdo it. This is where mindful eating comes in. By paying attention to your body’s hunger cues and savoring each bite, you can enjoy the festivities without overindulging, allowing you to avoid that uncomfortable feeling of being overly full. 

Having some balanced, pre-made, healthy meals on hand can save you time and ensure that you always have nutritious options on hand. They are great options for a quick lunch or dinner meal on a busy day or to take with you while you are traveling. These meals are portable and can be reheated quickly, even at a truck stop microwave while on the road. 

Lastly, healthy alternatives for classic summer treats such as frozen yogurt made with fruit or homemade popsicles are great options to whip up or keep on hand.  

Plan Ahead 

Staying on track does not mean you can’t enjoy treats occasionally! Here are a few ways to embrace summer by prepping healthy meals and snacks in advance: 

1. Plan out your meals for the week prioritizing in-season fruits and vegetables and lean protein sources (check out this week’s options here). This ensures a balance of healthy nutrients and reduces last minute unhealthy choices.  

2. Take the time to prep some of your snacks and lunches ahead of time to help stay on track with your healthy eating goals, especially on busy days. For example, you could pick and order your meals for the week in the time it takes to hard boil some eggs.  

3. Make sure to factor in summer celebrations. For example, try to keep the first two meals of the day healthy and THEN splurge on a Sat night! This is a great way to keep your metabolism up without letting daily calories get too high. 

Incorporate Fitness 

Staying active in the summer is crucial for maintaining a healthy lifestyle. Take advantage of the longer days and warmer weather by engaging in outdoor activities such as swimming, hiking, or biking. Not only will you benefit from the movement, but you’ll also be having fun and soaking up some vitamin D from the sun.  

Consider exercising in the early morning or in the evening when the sun is not quite as strong and the heat is less intense. Make sure to listen to your body, take a break when needed, and avoid overexertion. 

Rest up 

With longer days and more activities, it’s tempting to push back bedtime but it is still important to prioritize getting enough restorative sleep each night to recharge your body for the next day.  

Studies show that most adults need at least 7 hours of sleep per night regularly to promote optimal health. While we sleep, our bodies repair tissues and regulate hormones that impact mood, energy levels, and immunity. When we don’t get enough sleep we become more susceptible to fatigue, irritability, and even getting sick.  

In Summary 

By incorporating these six healthy hacks – staying hydrated, incorporating summer produce, eating mindfully, planning ahead, moving your body, and prioritizing adequate sleep – you will be setting yourself up for a summer filled with energy and fun while feeling your best. So grab your water bottle, stock up on those delicious seasonal fruits and veggies, and get ready to embrace all that summer has to offer!  

By: Lindsay Cohen, RDN, LDN, CDCES, NBC-HWC
Lindsay is a St. Louis Based registered dietitian, certified diabetes care and education specialist and the owner of ABC Nutrition Solutions. She has personally been living with Type 1 Diabetes since the age of 9. Lindsay is passionate about making nutrition and wellness simple, straightforward and fun for readers and clients. When Lindsay isn’t writing or working with clients, she can be found spending time with her family and friends, trying out a new workout class, taking a walk while listening to an audiobook, traveling or exploring new restaurants. 

Pin It on Pinterest