Summer is a time when our body has specific nutritional needs.
High temperatures and increased outdoor activities can expose us to risks of dehydration and fatigue. It is therefore crucial to choose foods that not only nourish our body but also hydrate and refresh it. This article will guide you on the best food choices to stay fit and hydrated during the summer.
 

The Best Summer Fruits to Consume

Hydrating fruits

Fruits rich in water are perfect for maintaining good hydration in summer. They also provide essential nutrients for the body.

• Watermelon: Composed of 92% water, it helps maintain good hydration.
• Melon: Contains about 90% water and is an excellent source of vitamins A and C.
• Cucumber: With 95% water, it is ideal for hydrating and refreshing.

These fruits help combat heat by keeping the body well hydrated, while providing essential electrolytes like potassium.

Fruits rich in vitamins and antioxidants

These fruits protect the skin and body against damage caused by the sun.

• Strawberries Rich in vitamin C, they strengthen the immune system and protect the skin.

• Raspberries : Contain powerful antioxidants.

• Blueberries Rich in antioxidants and vitamins C and K.

Antioxidants help prevent cell damage caused by UV rays, and vitamins strengthen the immune system.

Summer Vegetables for Balanced Meals

Green leafy vegetables are an essential source of nutrients and fiber.

• Spinach Rich in iron, calcium, and vitamins A and C.

• Lettuce Low in calories, rich in vitamins A and K.

• Rocket : Brings a peppery flavor and is rich in vitamins A, C, and K.

Crunchy vegetables add texture and essential nutrients to your summer meals.

• Peppers : Rich in vitamin C and antioxidants.

• Carrots : Contain beta-carotene, converted into vitamin A.

• Celery Low in calories, rich in water and fiber.

Simple and Refreshing Summer Recipes

Summer salads are an easy and delicious way to consume a variety of fresh vegetables and light proteins.

• Quinoa salad with grilled vegetables : Quinoa, grilled vegetables (zucchini, peppers, eggplants) with lemon vinaigrette and olive oil.

• Arugula salad, strawberries, and goat cheese - Arugula, sliced strawberries, crumbled goat cheese, walnuts, balsamic vinaigrette.

• Cucumber and mint salad : Sliced cucumber, fresh mint, Greek yogurt, lemon.

The smoothies are perfect for a quick breakfast or a refreshing snack.

• Berry Smoothie : Blueberries, strawberries, banana, almond milk.

• Tropical smoothie : Pineapple, mango, banana, coconut milk.

• Green smoothie : Spinach, cucumber, green apple, lemon juice.

The Grills are an excellent way to cook healthy and delicious meals in the summer.

• Vegetable skewers - Zucchini, bell peppers, onions, mushrooms, olive oil, herbes de Provence.

• Grilled fish Salmon or mackerel marinated with lemon, garlic, fresh herbs.

• Marinated chicken - Chicken marinated in Greek yogurt, lemon, spices.

Challenges of the Heatwave and Food Solutions

How to adapt your diet during periods of high heat

During heatwaves, it is important to adjust one's diet.

Here are some of our tips :

• Avoid heavy and fatty meals, which can weigh down and dehydrate the body: Opt for light meals consisting of fish, salads, fruits, and vegetables.

• Favor hydrating and easy-to-digest foods, such as water-rich fruits and vegetables (cucumber, watermelon, and lettuce).

Some foods can increase dehydration and should be consumed in moderation.

• Coffee and alcohol have a diuretic effect that can increase dehydration.

• Heavy and spicy foods can cause an increased sensation of warmth and make digestion more difficult.

The Importance of Good Hydration in Summer

Why is hydration crucial?

Hydration is essential for maintaining optimal bodily functions, especially during hot days.

Dehydration can lead to headaches, fatigue, and dizziness. It is therefore important to monitor if you have a dry mouth, dark urine, or intense thirst sensations.

Recommended drinks

To stay hydrated, it is important to choose healthy and hydrating drinks.

• Water Water remains the best option for hydration.

• Infused waters Add slices of fruit and fresh herbs to your water for a flavorful and hydrating drink.

• Sugar-free iced teas Prepare unsweetened green tea or fruit tea for a refreshing drink.

For you, here are our homemade drink ideas:

• Lemon-mint water Infuse water with lemon slices and mint leaves for a refreshing drink.

• Peach iced tea Prepare black tea and add slices of fresh peach. Refrigerate before serving.

Planning Balanced Meals for Summer

Create balanced and nutritious meals

It is important to plan balanced meals that include all essential macronutrients.

Importance of macronutrients:

• Proteins : Essentials for muscle repair and building.

• Carbohydrates : Provide the necessary energy for physical activities.

• Lipids - Necessary for the absorption of vitamins and the protection of organs.

List of fruits and vegetables for July-August:

• Fruits : Apricots, cherries, strawberries, raspberries, currants, melons, blueberries, nectarines, watermelons, peaches, plums, grapes, etc.

• Vegetables : Eggplants, beets, broccoli, carrots, celery, zucchini, spinach, green beans, lettuces, peppers, radishes, tomatoes, etc.

Summer is an ideal time to adopt healthy eating habits that promote hydration and energy. By choosing seasonal fruits and vegetables, preparing light and balanced meals, and staying properly hydrated, you can fully enjoy the summer season while taking care of your health.