Eating a balanced diet packed with nutrients is essential in maintaining your overall health, keeping your energy levels high, and performing your best at any time of year. However, eating enough of the right foods can be challenging during the summer months. Why? We often feel like eating less during hot and humid weather, especially hot or heavy foods. As a result, replenishing lost nutrients can be especially difficult when working out in hot weather regularly. Choosing specific foods that are high in water, protein, and other nutritional needs can make a significant difference. The right fuel will keep you feeling and performing your best while staying active during the summer months.
Carb-Rich Foods and Other Energy Replenishers
Eating carb-rich foods can be less appealing during the summer than during colder months because they are often much heavier and more filling than other options, but they still play a key role in restoring your energy. For this reason, staying focused on carbs in the summer is especially important for individuals who work out regularly, especially when choosing healthy breakfast options. Some top choices for carb-rich foods include:
- Quinoa
- Oats
- Bananas
- Sweet potatoes
- Beets
- Oranges
- Blueberries
- Grapefruit
- Apples
- Chickpeas
Hydrating Foods
Sweating more during the summer months, especially while working out, means staying hydrated is important. While drinking plenty of water is always a must, there are also plenty of foods that are high in water that can significantly enhance your overall hydration. Many fruits and vegetables are mostly water, such as:
- Cucumbers
- Tomatoes
- Watercress
- Apples
- Celery
- Lettuce
- Watermelon
- Peaches
- Zucchini
Choosing foods high in water as snacks or sides can help boost your energy levels, mental clarity, and overall performance while reducing fatigue, dizziness, and other signs of dehydration that can significantly decrease your mood and overall productivity.
Foods That Balance Electrolytes
Electrolytes play a key role in preventing dehydration by keeping your fluids properly balanced between the inside and outside of your cells, and they also help to maintain nerve function and muscle contraction. Consuming plenty of electrolytes is important during the summer because your body is exceptionally prone to dehydration from water and electrolyte loss through sweating, which can lead to headaches, nausea, muscle cramps, and other symptoms. Low electrolyte levels can lead to muscle cramps, fatigue, weakness, and similar concerns. Drinking plenty of water can make a significant difference when it comes to keeping electrolyte levels stable on their own and prioritizing foods and drinks that are especially rich in electrolytes can also be beneficial. Some foods and drinks that can boost your electrolytes include:
- Bananas
- Coconut water
- Watermelon
- Oranges
- Yogurt
- Spinach
- Avocado
- Tomatoes
- Celery
- Coconut milk
Drinks With Low or Zero Sugar
While most drinks are capable of helping you stay hydrated, most types of juice and other drinks high in sugar are not as beneficial. These sugary drinks can hinder your balanced diet. Pure water is always the best choice, but you also have plenty of options for adding a bit of flavor to your drinks. Infusing water or other low-sugar drinks with fruit or other natural flavoring can be an excellent choice for enjoying something a bit more satisfying than water without consuming too much sugar or drinking your calories.
Extra Snacks to Maintain a Balanced Diet
While eating more snacks may feel counterproductive at first, this is one of the most important ways to make sure that your body gets the nutrients it needs to thrive during the summer. And choosing the right snacks can help maintain a balanced diet. Hot weather tends to keep us from feeling hungry enough to eat three full, heavy meals on a daily basis, and too many missed or especially light meals can have a significant impact on our health and energy levels even if we do not feel like eating them. Filling in with snacks packed with protein and other key nutrients throughout the day can help to make up for any nutritional needs lost by not eating as many dense meals as you might during the winter months.
Boost Your Summer Fitness Routine With Sworkit Health’s At-Home Workouts
Exercising outdoors or even going to the gym can be less comfortable during the summer months, but staying active is still an important step in maintaining your overall health and fitness. Sworkit Health aims to bridge this gap by providing convenient access to a wide range of unique and enjoyable at-home workouts for nearly any interest and fitness level. Browse our website today to learn more about the benefits of choosing us or to get started!
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