Nutrition Tips for Warm Weather

Hydration is Key

Hydration is crucial for regulating body temperature, aiding digestion, and supporting overall health.

  • In hot weather, our bodies lose fluids more quickly through sweat, making it essential to replenish fluids regularly.

  • Try keeping a reusable water bottle with you throughout the day for whenever you get thirsty.

Eat hydrating foods such as:

  • Watermelon

  • Cucumbers

  • Oranges

  • Pineapple

  • Tomatoes

  • Bell peppers

  • Strawberries

  • Lettuce

  • Cantaloupe

Limit “dehydrating beverages” such as:

  • Caffeine

  • Alcohol

  • Sugary drinks

Stay cool by trying these frozen treats!

  • Frozen Grapes: Simply freeze grapes for a tasty and hydrating snack. They're like little bursts of flavor and are low in calories.

  • Cucumber Salad: Toss thinly sliced cucumbers with a splash of vinegar, a sprinkle of salt, and some fresh herbs for a refreshing and low-calorie salad.

  • Watermelon Ice Pops: Blend watermelon chunks with a bit of lime juice, pour into ice pop molds, and freeze for a delicious and hydrating treat.

  • Berry Smoothie: Blend mixed berries with some low-fat yogurt or almond milk for a hydrating and low-calorie smoothie.

  • Greek Yogurt Parfait: Layer low-fat Greek yogurt with fresh berries and a sprinkle of granola for a hydrating and satisfying treat that's also low in calories.

  • Pineapple Sorbet: Blend frozen pineapple chunks with a splash of coconut water until smooth and creamy, then freeze for a refreshing and low-calorie dessert.

These treats are simple, quick, and delicious! Beat the heat while enjoying a tasty snack!

What else to keep in mind:

  • Physical activity is great for our health; however, you must be careful engaging in strenuous activity in hot climates!

    • Stay hydrated before, during, and after your workout

    • Exercising during cooler times of the day (such as in the early morning or late evening) can prevent heat stroke

    • Wear lightweight and breathable fabrics to help keep you cool

    • Apply sunscreen to prevent sunburn

    • Listen to your body and take breaks if needed

  • Be aware of heatstroke! This can occur when your body is exposed to high temperatures for an extended period of time. High risk individuals include the elderly, young children, and those with certain medical conditions. Symptoms include:

    • High body temperature

    • Altered mental state or confusion

    • Rapid heartbeat and breathing

    • Nausea and vomiting

    • Dizziness or fainting

  • Wearing sunblock (especially in the summer) is essential to protect your skin from harmful UV rays, which can lead to sunburn, premature aging, and increased risk of skin cancer.

  • If you have a sunburn

    • Focus on cooling your skin by taking a cool bath/shower. You can also apply a cool compress to the affected area to soothe the burn and reduce inflammation.

    • Stay hydrated! drink plenty of water as sunburns can cause dehydration.

    • Apply moisturizer or aloe vera to hydrate your skin.

    • Avoid further sun exposure.

    • Do not pop any blisters! Popping can lead to infection and delay your healing process.

Lynn Grows