Beat the Heat: Nutrition Tips for Hot Summer Days
Beat the Heat: Nutrition Tips for Hot Summer Days
It is mid-July in Saskatchewan and the weather is heating up! Whether you are working outdoors, wrangling kids, or trying to stay cool at home, extreme heat can affect your energy, digestion, and overall sense of balance.
Here are some practical and nourishing strategies to help your body stay cool and hydrated in the summer heat.
Hydrate Smartly
Water is essential in the heat, but plain water alone may not always be enough. Add a pinch of sea salt or toss in slices of cucumber, lemon, or mint. These natural add-ins provide minerals and help your body absorb the water more efficiently.
Tip: Coconut water (unsweetened) is a great natural source of electrolytes and can be helpful after time spent in the sun.
Choose Cooling Foods
Certain foods naturally support the body in warm weather. Focus on light, hydrating, and easy-to-digest options such as:
Cucumber
Watermelon
Leafy greens
Citrus fruits
Mint
Avoid heavy, fried, or spicy meals during the hottest parts of the day. These can increase internal heat and strain digestion.
Tip: Summer is a great time for homemade popsicles. Try making popsicles out of watermelon, mint and coconut milk or water.
Replenish Electrolytes
When you sweat, your body loses sodium, potassium, and magnesium. These minerals are important for energy, nerve function, and muscle performance.
Support your electrolyte levels by:
Drinking a homemade hydration mix (water with sea salt, lemon or orange juice, and a bit of honey)
Eating potassium-rich foods like bananas, sweet potatoes, and avocado
Taking a magnesium supplement in the evening
Eat with the Rhythm of the Day
Your digestive system tends to be stronger earlier in the day and weaker in the evening, especially during hot weather. Aim to eat your main meal at midday when your digestion is most efficient. Keep dinner light and cooling, such as grilled fish with a side salad or a simple vegetable soup. Cold soups are excellent in the hot summer months. Think gazpacho, vichyssoise, chilled avocado, etc. The options are endless!
Be Mindful of Alcohol and Caffeine
Both alcohol and caffeine can dehydrate the body and place extra stress on the liver. If you do consume either, increase your water intake and focus on whole, mineral-rich foods to support balance.
Listen to Your Body
Heat can increase stress on the body and mind. If you feel fatigued, foggy, or irritable, it may be a sign that you need to rest, hydrate, or cool down. Don’t ignore these signals. Slowing down and nourishing yourself is the most productive thing you can do.
Final Thoughts
Hot weather doesn’t have to leave you feeling depleted. By focusing on hydration, choosing cooling foods, and adjusting your meal timing, you can stay energised, balanced, and well through the heat of summer.
Need help building a seasonal meal plan or hydration routine that works for your body? Click here to reach out to Shannon at The Wholesome Pantry today to chat.
