Summer Nutrition Tips: How to Stay Healthy, Hydrated, and Safe During Hot Weather

1. Stay Hydrated Throughout the Day

One of the most important summer health tips is staying hydrated. During hot weather, your body loses more fluids through sweat, making dehydration more likely. Older adults and young children are especially at risk because they may not recognize thirst as quickly.

Make water your drink of choice and sip it consistently throughout the day, even if you don't feel thirsty. If plain water feels boring, add natural flavor with:

• Lemon or lime slices
• Fresh mint
• Cucumber
• Strawberries or blueberries

Carrying a reusable water bottle can also help you remember to drink more often.

2. Choose Light, Cool, Nutritious Meals

When temperatures soar, cooking over a hot stove isn't always appealing. Instead, prepare meals that require little or no cooking while still providing the nutrients your body needs.

Healthy summer meal ideas include:

• Bean salad with fresh vegetables
• Tuna or chicken salad with whole grain crackers
• Peanut butter and banana sandwiches
• Greek yogurt topped with fresh fruit
• Fresh vegetable wraps or salads

These meals are refreshing, satisfying, and easy to prepare.

3. Take Advantage of Fresh Summer Produce

Summer is one of the best times to enjoy fresh fruits and vegetables. Seasonal produce is packed with vitamins, minerals, fiber, and water to help keep you hydrated.

Look for fruits and vegetables such as:

• Tomatoes
• Cucumbers
• Peaches
• Zucchini
• Summer squash
• Berries
• Watermelon

If you're a senior, you may qualify for programs that provide vouchers to purchase fresh produce at participating local farmers markets.

Island Harvest also distributes fresh fruits and vegetables through our network of food pantries and community programs. Learn more about our food assistance programs.