Dehydration, fatigue from high temperatures, digestive imbalances or food poisoning are the most common summer problems. How to avoid it with the diet?
For many people, the summer season is accompanied by changes in routines, including the way of eating. But, is it important to maintain a healthy diet during the summer?
The answer is yes. Nutrition, as at any time of the year, is decisive so that the holidays are not spoiled. In addition, it allows you to return in September with all the energy. Here are some tips for the summer diet.

Why pay attention to food in summer?

During the summer a series of circumstances happen that make eating a key point to be well and enjoy to the fullest. Those that affect immediately are the weather conditions and the change of routines, which mean increased hours of sunshine, good weather and, in some cases, holidays.
This often results in less rest, more skin damage, and an increase in between-day pecking with friends or family. Still, it is essential to keep in mind that a healthy summer diet is essential to ensure well-being. For what reason? What to consider? Let's see in detail.

Dehydration risk

Having good hydration is important for health . It is essential to pay attention to the quantity and quality of liquids that are drunk throughout the day. This becomes relevant in summer, since the climatic conditions are more conducive to increasing the risk of dehydration.
To help the body replace the fluids it loses, it is worth promoting the following habits:
  • Drink liquids often and be guided by the feeling of thirst, which is the main warning sign.
  • Choose drinks such as water, sparkling water or herbal teas .
  • Avoid sugary drinks and alcohol , as they can promote dehydration .
  • Eat plenty of fresh fruits and vegetables, which also contain liquids. The fruits that provide the most water are watermelon, melon, grapes, strawberries, peaches and papaya.
During the summer, the risk of dehydration increases due to high temperatures. Therefore, it is essential to ensure optimal fluid consumption.

Special skin protection

The skin is one of the largest organs in the body and the first barrier that protects from external aggressions. In summer, when temperatures rise, exposure and the risk of assault increases .
In general, this is because the skin tends to be less warm and there is more contact with harmful agents such as UV rays, temperature changes, salt and chlorine in swimming pools.
Optimal nutrition can also improve the health and appearance of the skin. As a study published in the Nutrients magazine shows , healthy eating habits decrease the risk of aging and mitigate the effects of solar attacks. 
So what foods should be prioritized to take care of the skin? Without a doubt, those that contain more vitamins, minerals, healthy fats and antioxidants. Some examples are the following:
  • Nuts and seeds.
  • Extra virgin olive oil.
  • Orange, red or yellow fruits.
  • Fresh vegetables, especially green.
  • Lean meats and fish.

Decrease intake and maintain quality

Some studies and surveys of spontaneous intake show that, with high temperatures and humidity, there is a tendency to eat less. Therefore, since the intake is less, it is more relevant that eating in the summer is healthy .
Thus, it is necessary to eat more nutritious foods and eliminate to the maximum all those superfluous ones that provide calories and energy and few nutrients. 
  • Nuts, fruits, fresh vegetables, fish, eggs, legumes or whole grains provide nutrients.
  • The snacks savory, prepared dishes, the pastries , white bread or energy drinks are high in calories, sugar and refined flour. They can have a place in the diet, but not in excess.

Routines and good eating habits

As some are aware, summer and the vacation period can be a time when regular routines are often more lax. The most common changes are usually related to sleep and meal times. Also, with the type of food and drinks that are chosen.
Consequently, at the end of the summer, the result may be negative. Thus, difficulties in adapting again may appear, and even problems of discouragement and depression . To avoid it, it is best to keep the same routines regarding the diet and its schedules.
Ideally, maintain good eating habits and regular times for eating in the summer. Sudden changes can have some negative consequences.

Food security inside and outside the home

One of the successes of a healthy diet in summer is to avoid infections and possible poisonings due to a bad food. Not surprisingly, and as the Spanish Food Safety Agency indicates , the summer season is critical with regard to food poisoning.
This is due to the increase in temperature and the greater tendency to eat outside the home. Minimizing this risk is possible, especially when some security measures are put in place.
  • Maintain adequate hygiene of hands and spaces where food is handled, before, during and after cooking.
  • Separate raw food from cooked food.
  • Do not eat perishable foods that have been kept at room temperature.
  • Cook as soon as possible, and refrigerate immediately.
  • Ensure good conditions of maintenance and transport of food when it is consumed outside the home.

What to remember to ensure a healthy diet in summer?

A healthy diet in summer goes through some aspects beyond food. Among them, it is important to highlight the times and routines of meals , the observation of food hygiene measures , and paying special attention to hydration.
All this without forgetting that, during the summer, we must continue betting on fresh and nutritious foods that help the body to function well and prevent diseases.
healthy Nutrition summer

What is the importance of healthy eating in the summer?

Dehydration, fatigue from high temperatures, digestive imbalances or food poisoning are the most common summer problems. How to avoid it with the diet?
For many people, the summer season is accompanied by changes in routines, including the way of eating. But, is it important to maintain a healthy diet during the summer?
The answer is yes. Nutrition, as at any time of the year, is decisive so that the holidays are not spoiled. In addition, it allows you to return in September with all the energy. Here are some tips for the summer diet.

Why pay attention to food in summer?

During the summer a series of circumstances happen that make eating a key point to be well and enjoy to the fullest. Those that affect immediately are the weather conditions and the change of routines, which mean increased hours of sunshine, good weather and, in some cases, holidays.
This often results in less rest, more skin damage, and an increase in between-day pecking with friends or family. Still, it is essential to keep in mind that a healthy summer diet is essential to ensure well-being. For what reason? What to consider? Let's see in detail.

Dehydration risk

Having good hydration is important for health . It is essential to pay attention to the quantity and quality of liquids that are drunk throughout the day. This becomes relevant in summer, since the climatic conditions are more conducive to increasing the risk of dehydration.
To help the body replace the fluids it loses, it is worth promoting the following habits:
  • Drink liquids often and be guided by the feeling of thirst, which is the main warning sign.
  • Choose drinks such as water, sparkling water or herbal teas .
  • Avoid sugary drinks and alcohol , as they can promote dehydration .
  • Eat plenty of fresh fruits and vegetables, which also contain liquids. The fruits that provide the most water are watermelon, melon, grapes, strawberries, peaches and papaya.
During the summer, the risk of dehydration increases due to high temperatures. Therefore, it is essential to ensure optimal fluid consumption.

Special skin protection

The skin is one of the largest organs in the body and the first barrier that protects from external aggressions. In summer, when temperatures rise, exposure and the risk of assault increases .
In general, this is because the skin tends to be less warm and there is more contact with harmful agents such as UV rays, temperature changes, salt and chlorine in swimming pools.
Optimal nutrition can also improve the health and appearance of the skin. As a study published in the Nutrients magazine shows , healthy eating habits decrease the risk of aging and mitigate the effects of solar attacks. 
So what foods should be prioritized to take care of the skin? Without a doubt, those that contain more vitamins, minerals, healthy fats and antioxidants. Some examples are the following:
  • Nuts and seeds.
  • Extra virgin olive oil.
  • Orange, red or yellow fruits.
  • Fresh vegetables, especially green.
  • Lean meats and fish.

Decrease intake and maintain quality

Some studies and surveys of spontaneous intake show that, with high temperatures and humidity, there is a tendency to eat less. Therefore, since the intake is less, it is more relevant that eating in the summer is healthy .
Thus, it is necessary to eat more nutritious foods and eliminate to the maximum all those superfluous ones that provide calories and energy and few nutrients. 
  • Nuts, fruits, fresh vegetables, fish, eggs, legumes or whole grains provide nutrients.
  • The snacks savory, prepared dishes, the pastries , white bread or energy drinks are high in calories, sugar and refined flour. They can have a place in the diet, but not in excess.

Routines and good eating habits

As some are aware, summer and the vacation period can be a time when regular routines are often more lax. The most common changes are usually related to sleep and meal times. Also, with the type of food and drinks that are chosen.
Consequently, at the end of the summer, the result may be negative. Thus, difficulties in adapting again may appear, and even problems of discouragement and depression . To avoid it, it is best to keep the same routines regarding the diet and its schedules.
Ideally, maintain good eating habits and regular times for eating in the summer. Sudden changes can have some negative consequences.

Food security inside and outside the home

One of the successes of a healthy diet in summer is to avoid infections and possible poisonings due to a bad food. Not surprisingly, and as the Spanish Food Safety Agency indicates , the summer season is critical with regard to food poisoning.
This is due to the increase in temperature and the greater tendency to eat outside the home. Minimizing this risk is possible, especially when some security measures are put in place.
  • Maintain adequate hygiene of hands and spaces where food is handled, before, during and after cooking.
  • Separate raw food from cooked food.
  • Do not eat perishable foods that have been kept at room temperature.
  • Cook as soon as possible, and refrigerate immediately.
  • Ensure good conditions of maintenance and transport of food when it is consumed outside the home.

What to remember to ensure a healthy diet in summer?

A healthy diet in summer goes through some aspects beyond food. Among them, it is important to highlight the times and routines of meals , the observation of food hygiene measures , and paying special attention to hydration.
All this without forgetting that, during the summer, we must continue betting on fresh and nutritious foods that help the body to function well and prevent diseases.

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