Staying Active This Summer: Health & Nutrition Tips for Everyone!

Hey there, everyone. Brendan here! I just got back from sitting outside while eating my lunch, and man, that weather was nice. Clear sky, a gentle breeze, the birds were singing-- pastoral, in a word.

Summer is synonymous with being outdoors, and with that in mind, I wanted to write about the effects of that season on one's health. The hot weather can pose unique challenges to maintaining a balanced diet and staying hydrated, making it essential to prioritize your nutritional needs. 

Hydration Station

Of course, the thing we know best about summer is how hot it is, especially in July! That's why it's important to stay hydrated, but doing so is not merely a mechanical process of "water + you = good." There's a bit more to it. As this blog from UC Davis details, water plays a role in many of the body's most important processes, including the transport of nutrients, the digestive process, the function and protection of your joints and spine, and maintenance of body temperature via sweat. It's that last one that becomes particularly vital during the summer, as becoming dehydrated can risk the body becoming overheated. 

One might think that water can be substituted for any number of other beverages on offer, but this isn't the case. Soda in particular is bad for this, as it actually de-hydrates the body. As it contains fructose and glucose (sugar, in a word), the body needs to dilute that sugar with existing water in the body. In addition, an article from the American Journal of Physiology noted that drinking sufficient amounts of soda after exercise or other activities could actually contribute to acute kidney injury and chronic kidney disease (CKD). 

It is worth noting, though, that there are some foods you can use to supplement drinking water as well! Among others, cucumbers, watermelons, and oranges are refreshing and delicious treats for this; it also wouldn't hurt to combine the latter two with some Nakee Butter for additional flavor and benefits! 

Hungry Like The Wolf

Other foods, though, have fewer benefits. Summer is traditionally seen as a time of excess as well. Just look at some of the Fourth of July spreads out there (not our spreads, those are great for you)! This season is an excellent time to embrace lighter, fresher meals that don’t weigh you down in the heat. Grilled vegetables, salads, and cold soups are not only delicious but also provide necessary nutrients without excessive calories.

While it’s perfectly fine to enjoy occasional treats, maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is key to sustaining energy levels and supporting your immune system. Seasonal fruits and vegetables, such as berries, tomatoes, and leafy greens, are at their peak during the summer and offer a wealth of nutrients that can help you feel your best.

Paying attention to portion sizes and making mindful food choices can prevent overeating and promote better digestion, which is particularly important when engaging in physical activities or spending extended periods outdoors. It can sometimes be difficult to measure what the exact portions you're dealing with are, especially at events and restaurants that don't provide nutritional information. Depending on where you are and what you're eating, you might be able to look it up online; here's a USDA-powered calorie calculator that might help!

Although summer is the best season (come at me, winter lovers!), it is also one filled with temptations. Keep an eye on your habits, and try to maintain the good ones, especially staying hydrated. It'll keep you energized and prevent heat-related illnesses, allowing you to enjoy all the activities and adventures that summer has to offer. Have fun out there, everyone! This is Brendan, signing off.