Summer is a time when our bodies have specific nutritional needs.
High temperatures and increased outdoor activities can put us at risk of dehydration and fatigue. Therefore, it is 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 Eat

Moisturizing fruits

Water-rich fruits are perfect for maintaining good hydration in summer. They also provide essential nutrients for the body.

• Watermelon: Made up of 92% water, it helps maintain good hydration.
• Melon: Contains approximately 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 beat the 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 sun damage.

• 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 : Provides 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 to vitamin A.

• Celery : Low in calories, high in water and fiber.

Simple and Refreshing Summer Recipes

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

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

• Arugula, strawberry and goat cheese salad : Arugula, sliced ​​strawberries, crumbled goat cheese, walnuts, balsamic vinaigrette.

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

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

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

• Smoothie tropical : Pineapple, mango, banana, coconut milk.

• Smoothie vert : Spinach, cucumber, green apple, lemon juice.

Grills are a great way to cook healthy and tasty meals in summer.

• Vegetable skewers : Zucchini, peppers, onions, mushrooms, olive oil, Provence herbs.

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

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

Heatwave Challenges and Food Solutions

How to adapt your diet during periods of high heat

During periods of heatwave, it is important to adjust your diet.

Here are some of our tips :

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

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

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

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

• Heavy and spicy foods can cause a feeling of increased heat and make digestion more difficult.

The Importance of Good Hydration in Summer

Why is hydration crucial?

Hydration is essential to maintain optimal bodily functions, especially during hot days.

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

Recommended drinks

To stay hydrated, it's important to choose healthy, hydrating drinks.

• Water : Water remains the best option for hydration.

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

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

For you, here are our ideas for homemade drinks:

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

• Peach Iced Tea : Brew 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 : Essential for muscle repair and building.

• Carbohydrates : Provide the energy needed 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 : Eggplant, beets, broccoli, carrots, celery, zucchini, spinach, green beans, lettuce, peppers, radishes, tomatoes, etc.

Summer is a great time to adopt healthy eating habits that promote hydration and energy. By choosing seasonal fruits and vegetables, preparing light and balanced meals, and staying hydrated correctly, you can take full advantage of the summer season while taking care of your health.