Essential Summer Nutrition Tips - Thumbay University Hospital

Stay Cool and Healthy: Essential Summer Nutrition Tips

As the temperature rises during the summer months, maintaining a balanced internal temperature becomes a challenge for our bodies. The scorching heat and increased sweating can lead to mineral loss, but fear not, because with the right nutritional choices, you can keep your body and mind in optimal condition throughout the season.


  1. Hydration is Key: One of the most crucial pieces of advice for summer is to stay hydrated. Aim for a minimum of 2 liters of water per day to replenish the minerals lost through sweat. Opt for water over sugary drinks to keep your body hydrated and functioning at its best.
  2. Embrace Seasonal Fruits and Veggies: Make the most of the bounty that summer brings. Seasonal fruits and vegetables not only provide essential nutrients but also help your body combat the heat. These foods are packed with energy and vital nutrients, perfect for keeping you refreshed during hot days.
  3. Prioritize Plant-Based Nutrition: Consider shifting your focus away from heavy meat products and instead, incorporate more fruits, vegetables, and plant-based protein sources into your diet. Foods like soy, kidney beans, chickpeas, and edamame provide a healthy protein boost that’s ideal for summer.
  4. Reduce Salt and Processed Foods: Be mindful of your salt intake, especially based on your physical activity levels. Too much salt can lead to dehydration, so adjust your water intake accordingly. Cut back on solid fats, fast foods, and processed foods, as they can be heavy and harder to digest, requiring extra water.
  5. Go Green: Incorporate more greens into your meals as they’re packed with essential minerals like calcium, potassium, and magnesium. If you’re not a fan of eating greens, try green smoothies with a splash of lemon for a refreshing and nutritious option.
  6. Smart Snacking: Keep your energy levels up by choosing fruits as your go-to snacks. Opt for juicy fruits like bananas, oranges, watermelon, berries, mangoes, and papayas. You can also include a small portion of dried fruits such as raisins, dates, or figs for an extra potassium boost.
  7. Stay Cool with Hydrating Foods: Hydration is essential, so aim to drink 8-10 glasses of water daily, along with water-rich fruits and veggies. Avoid beverages that dehydrate you, such as coffee, tea, and carbonated drinks.
  8. Spice with Caution: Be mindful of spicy foods, as they can increase body heat. Instead, explore chilled options like cold soups made with spinach, celery, tomatoes, and bell peppers. Pair these with homemade Laban or buttermilk for a refreshing twist.
  9. Nourish Your Body: For diabetics, including low glycemic fruits and non-starchy vegetables is crucial for maintaining proper nutrition. Papaya is a great addition to a diabetes-friendly diet, thanks to its antioxidants and fiber content, which help prevent cell damage.
  10. Colorful Variety: Think in terms of colors for your meals. The more vibrant the colors, the higher the antioxidant content. Stock up on dried beans, chickpeas, soybeans, quinoa, and lentils for a nutrient-rich summer.
  11. Keep it Light: Finally, swap out heavy, high-fat meats with plant proteins for improved overall health. Trade in excessive coffee and tea for fresh lemonades, herbal teas, or infused water for superior hydration.

Summer is the Perfect Time to Fine-Tune Your Diet: Embrace the seasonal goodness, keep your hydration levels in check, and prioritize plant-based, nutritious options. By making mindful choices, you’ll not only stay cool but also nourish your body, ensuring a vibrant and healthy summer season.