Just as we adjust what we wear to suit the seasons, it’s a good idea to make sure our diets are right for the time of year. We’ve partnered with Optimum Nutrition to explore easy ways to tweak how you eat and drink in the summer.
“As the weather heats up and we start taking part in more outdoor activities during the summer, it’s important to pay attention to how you adapt your daily diet,” says Dr Mark Evans, nutritionist at Optimum Nutrition.
It’s not about a complete diet overhaul. These simple tips are worth considering to help you feel your best.
1. Make smart food swaps
Even given the unpredictable nature of British weather, this is the time of year when temperatures are at their highest. If you’re someone who finds it hard to eat larger meals in hot weather, one solution is to reduce portion size. Saying that, it’s important to ensure that even if you’re temporarily consuming less, you’re still getting a wide range of nutrients in your diet.
“It can be a challenge to maintain your protein intake during the summer if you don’t feel as hungry in the heat,” says Dr Evans. “Focus on easily digestible protein sources, such as yoghurt, milk, eggs, and chicken.”
Rather than refined carbs such as white bread and pasta, look at food sources that will give you an extra protein hit – without giving you that over-full, sluggish sensation.
“You can top up your summer salads with plant-based protein like tofu, tempeh, beans, pules and quinoa,” says Dr Evans.
2. Rethink your meal schedule
Thinking about when you eat can be just as important as what you eat. In hot weather, it might be a good idea to rethink when you have your main meal.
“Find out what works best for you,” says Dr Evans. “A lot of people struggle to sleep in the hot weather and a large evening meal may make this worse, so having it two to three hours before bed may help with this.”
You could also try having your main meal at lunchtime and eating something lighter in the evening.
3. Stay hydrated
We all know it, and yet it bears repeating: it’s essential to stay hydrated in hot weather. “Drinking a glass of water (300-400ml) first thing in the morning, with each meal and between meals can help you stay hydrated and deal with the heat,” says Dr Evans.
If you’re exercising, make sure you hydrate before and afterwards, and have a water bottle on hand during your workout, particularly if you’re exercising outdoors.
4. Choose foods with high water content
Of course, it’s not just water that can top up your hydration levels. Water-rich foods can also help keep you hydrated – consider incorporating the following sources into your meals and/or snacks in summer:
- Strawberries
- Watermelon
- Peaches
- Grapefruit
- Oranges
- Cucumber
- Tomatoes
- Celery
- Cauliflower
- Peppers
- Broccoli
- Cabbage
5. Think seasonal
“Pay attention to which fruit and vegetables are in season each month and include them in your lunches, dinners or summer barbecues,” says Dr Evans.
Eating seasonally means eating locally. The produce won’t have travelled as far from farm to plate, which means it’s likely to be less expensive, tastier and chock-full of nutrients.
6. Consider a supplement
“If you’re looking for an easy-to-drink, refreshing option to help you hit your daily protein intake, Optimum Nutrition’s Clear Protein is a great option,” says Dr Evans. “Unlike traditional milky protein shakes, such as whey and casein, Clear Protein takes the form of a clear, transparent and refreshingly fruity protein drink.
“Each serving provides an impressive 20 g of plant-based protein, making it an excellent choice for those aiming to meet their daily protein goals.”
Fuel your workout or recovery – David Lloyd Clubs members enjoy an exclusive 20% discount with Optimum Nutrition. Simply navigate to the benefits section of the David Lloyd Clubs app to find out more.
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