Healthy Summer Nutrition Tips: How to Eat Well and Stay Energised

Summer brings longer days, warmer weather, holidays, and more opportunities to enjoy time outdoors with family and friends. These seasonal changes can have a positive impact on our wellbeing and mood, but they can also place additional demands on the body. Higher temperatures increase fluid loss through sweating, appetite patterns may change, and social events can often lead to different eating habits. 

Here are some practical summer nutrition tips to help you stay healthy, energised, and feeling your best throughout the summer months. 

 Stay Hydrated: Water, Electrolytes and Hydrating Foods 

During the summer, your body produces more sweat to help regulate its temperature. If the fluids lost through sweating are not replaced, dehydration can occur. 

Common symptoms of dehydration include headaches, dizziness, fatigue, reduced concentration, poor decision-making, and decreased exercise performance.

One of the easiest ways to assess your hydration status is by monitoring your urine colour. Ideally, urine should be pale yellow to clear. Darker urine is often a sign that you need to increase your fluid intake. Aim for levels 1–3 on the urine colour chart below. 

Simple Ways to Improve Hydration 

• Keep a reusable water bottle with you throughout the day, particularly at your desk, in your car, or in your work bag. 

• Don’t rely solely on thirst as an indicator of hydration. By the time you feel thirsty, you may already be mildly dehydrated. 

• Include hydrating foods in your diet, such as:  

• Watermelon 

• Cucumber 

• Strawberries 

• Oranges 

• Tomatoes 

• Lettuce 

• Leafy greens 

• Add natural flavourings to your water, such as lemon, lime, strawberry, kiwi, or mint, to encourage regular drinking. 

• If you exercise regularly or tend to lose a lot of salt through sweating, consider using an electrolyte tablet or drink to replace lost minerals. White stained clothing from sweating would indicate you are losing electrolytes in your sweat. 

Summer Nutrition Tips – Make the Most of Seasonal Produce 

Summer provides an abundance of fresh, nutrient-rich fruit and vegetables. Eating seasonal produce is a great way to increase your intake of essential vitamins, minerals, and antioxidants that support overall health and wellbeing. 

Key Summer Foods to Include 

Berries (strawberries, blueberries, raspberries, blackcurrants, blueberries, cherries) 

• Rich in antioxidants and vitamin C, helping to support immunity, skin and exercise recovery. 

Tomatoes 

• High in lycopene, a powerful antioxidant associated with skin health. Also high in vitamin C 

Peaches and Apricots 

• Excellent sources of vitamins A and C, which support immune function and healthy skin. 

Peppers 

• Packed with vitamin C and antioxidants that assist with exercise recovery and immune health. 

A simple rule to follow is to “eat the rainbow.” Including a variety of colourful fruits and vegetables helps ensure you’re consuming a broad range of beneficial nutrients. 

 Managing Appetite During Warmer Weather 

Hot weather can naturally reduce appetite, making large meals feel less appealing. Unfortunately, this often leads to under-eating during the day and overeating later in the evening, which can contribute to digestive discomfort and excess calorie intake. 

Instead, aim to build lighter, balanced meals that provide sustained energy while keeping you satisfied throughout the day. 

Nutritious Summer Meal Ideas 

• Greek yoghurt with fresh fruit, nuts, and seeds. 

• Sourdough toast topped with avocado, poached eggs, chilli flakes, and pomegranate seeds. 

• Wholegrain wraps filled with a lean protein, hummus, and seasonal vegetables. 

• Chicken salad with tomatoes, lettuce, peppers, and a dressing made from olive oil, honey, lemon, and fresh herbs. 

• Baked salmon served with roasted vegetables drizzled with olive oil. 

A “light meal” which includes a good source of protein and fibre at each meal will help keep you fuller for longer, support recovery from exercise, and reduce the likelihood of overeating later in the day. 

Managing Calorie Intake During Social Events 

If you find it difficult to maintain your weight during the summer, you’re not alone. BBQs, holidays, picnics, garden parties, and restaurant meals often become more frequent at this time of year. 

The key is to enjoy these occasions without feeling restricted while implementing simple strategies to maintain balance. 

Practical Weight Management Tips 

• Avoid arriving at social events hungry. Eating regular, balanced meals beforehand can help prevent overeating. 

• Increase the proportion of salad and vegetables on your plate and eat these foods first to promote fullness. 

• Choose grilled, baked, or roasted protein sources instead of fried options whenever possible. 

• Opt for leaner cuts of meat, such as chicken breast instead of chicken thigh. 

• In the lead up to a social event during the working week, reduce carbohydrate portion sizes to “bank” calories for your social event at the weekends. 

• Give yourself time before reaching for dessert. Allow your main meal to settle and assess whether you’re still hungry. 

Remember, social occasions are about making memories and enjoying time with others. One meal or event will not determine your health or body weight. Consistency across the week is what matters most 

Nutrients to Support Skin Health and Immunity 

Many people spend more time outdoors during the summer months. While sunscreen and sun protection should always be your first line of defence against UV exposure, nutrition also plays an important role in supporting healthy skin. 

Key Nutrients to Prioritise 

Vitamin C 

• Found in berries, kiwi fruit, peppers, oranges, and citrus fruits. 

Omega-3 Fatty Acids 

• Found in oily fish such as salmon, mackerel, sardines, and fresh tuna, as well as walnuts and seeds. 

Zinc 

• Found in seafood such as oysters, crab, and lobster, along with red meat, nuts, and seeds. 

Vitamin A 

• Found in sweet potatoes, carrots, squash, spinach, dark leafy greens, and liver. 

A diet rich in colourful fruits and vegetables, healthy fats, and quality protein sources provides many of the nutrients needed to support healthy skin, recovery, and immune function throughout the summer. 

Key Takeaway message for summer 

Summer is a time to enjoy longer days, outdoor activities, and social occasions. By staying hydrated, making the most of seasonal produce, eating balanced meals, and being mindful during social events, you can support your health, energy levels, and wellbeing all summer long. 

Focus on consistency, not perfection, and enjoy everything the season has to offer. 

 

Useful links: 

8 tips for healthy eating from the NHS

–

Teladoc Health offers virtual healthcare services to employers, insurance providers & brokers and banks. Our virtual medical care offering spans Virtual GP, Second Medical Opinion, Virtual Physiotherapy, Virtual Nutrition and more. To get in touch about how our team can assist in offering virtual healthcare services to your team, click here to book a chat.