Summer is a time when our bodies have 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 bodies, but also hydrate and refresh them. This article will guide you on the best food choices to stay fit and hydrated during the summer.
 

The Best Summer Fruits to Eat

Hydrating Fruits

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

• Watermelon: Made up of 92% water, it helps maintain proper 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 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 cellular damage caused by UV rays, and vitamins strengthen the immune system.

Summer Vegetables for Balanced Meals

Leafy green 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.

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

• Arugula, strawberries and goat cheese salad : Arugula, sliced strawberries, crumbled goat cheese, nuts, balsamic vinaigrette.

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

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.

Grilling are an excellent way to cook healthy and flavorful meals in 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 : Marinated chicken with Greek yogurt, lemon, spices.

Heatwave Challenges and Dietary Solutions

How to adapt your diet during hot weather

During heatwaves, it's important to adjust your diet.

Here are some of our tips :

• Avoid meals that are too heavy or greasy, 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 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 feeling 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 on hot days.

Dehydration can lead to headaches, fatigue, and dizziness. It is therefore important to monitor for dry mouth, dark urine, or intense thirst.

Recommended beverages

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

• Water : Water remains the best option for hydration.

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

• Iced teas without sugar : Prepare green tea or fruit tea without sugar for a refreshing drink.

For you, here are our homemade drink ideas :

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

• Peach Iced Tea : Brew black tea and add slices of fresh peach. Refrigerate before serving.

Plan 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 growth.

• Carbohydrates : Provide the energy needed for physical activities.

• Fats : Necessary for vitamin absorption and organ protection.

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, lettuce, bell 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, balanced meals, and staying properly hydrated, you can fully enjoy the summer season while taking care of your health.