Our body’s needs change during the summer months: due to the heat, we can become dehydrated more easily, digestion may slow down, and our energy levels can fluctuate. Therefore, it is especially important to adjust our eating habits to the season, favoring fresh, light, yet nutrient-rich foods during summer. The experts at HR-Pharma have summarized the most important advice with a dietitian’s perspective.
Which foods help with hydration and provide energy?
The best choice is to regularly consume seasonal vegetables and fruits. High-water-content foods, such as watermelon, cucumber, zucchini, tomato, and peach, not only refresh but also help maintain the body’s hydration. It is advisable to eat several smaller meals throughout the day to ease the digestive system. Easily digestible protein sources like lean chicken, fish, eggs, natural yogurt, kefir, or plant-based proteins (e.g., legumes) provide the necessary energy and contribute to proper muscle function – especially for those with an active lifestyle.
Summer heat promotes bacterial growth, making proper kitchen hygiene and proper food storage essential for preventing foodborne illnesses.
Here are some basic rules:
- Always keep perishable foods – such as dairy products, meats, and egg dishes – refrigerated.
- Wash your hands before and after meals and use clean cutlery.
- When picnicking or traveling, use a cooler bag and avoid consuming foods that have been left out in the heat for extended periods.
- Do not reheat the same food multiple times, as this increases the risk of food poisoning.
- Choose simple yet nutritious summer dishes – following dietetic principles.
You don’t need complicated recipes to eat healthily. The focus should be on balance, fresh ingredients, and limiting salt and sugar intake. Consider combining green salads, whole grains (like quinoa or bulgur), and protein sources; prepare smoothies or shakes with fresh fruits and natural yogurt; grill, steam, or use cold kitchen techniques instead of overcooking.
In summer, the key to healthy eating is freshness, proper hydration, and safe food preparation. According to our experts, during this season it is especially important that your meals are not only tasty but also healthy, so your body stays resilient and energized despite the heat.