Summer brings longer days, warmer weather, packed social calendars and more travel. While all of this can feel fantastic in the moment, it can also quietly take a toll on our physical, emotional and social well-being.
In this article, Plenish Nutritionist Katie Morley shares six expert tips for staying healthy throughout the summer months. Whether you’re constantly on the go or short on prep time, these simple nutrition strategies will keep you thriving.
Increasing hydration levels is important all year around, but particularly in the summer months when we tend to lose more water and electrolytes from our bodies through sweat. Proper hydration helps our bodies function optimally by maintaining energy levels, improving physical performance and preventing health complications. Electrolytes play a central role in managing fluid balance, regulating blood pressure, supporting muscle function and balancing blood acidity. To maximise hydration during the summer months, aim to drink six to eight cups of water daily, including plain water, juices, herbal teas, soups, smoothies - all of which count towards your daily hydration requirements. You can also “eat your hydration” with water-rich fruits and vegetables like watermelon, cucumber, lettuce and tomatoes.
Prioritising plant-based nutrition by consuming whole foods like fruits, vegetables, legumes, whole grains, nuts, seeds and herbs, which offer an abundance of fibre, vitamins, minerals, healthy fats and antioxidants. Focusing on fresh, seasonal and minimally processed plant-based foods may offer a range of health benefits, including better cognitive function, improved weight management and enhanced longevity. Plant-based eating becomes even easier during the summer months thanks to the variety of local, flavour-packed fruits and vegetables in season. For a non-dairy alternative to cow’s milk, opt for plant-based milks, which are versatile and great for beverages like tea, coffee, or smoothies, as well as breakfast dishes like porridge, chia pudding and pancakes.
Incorporating probiotics - living microorganisms that may support many aspects of health including digestion, immunity, mental well-being, energy and sleep - into your diet can be particularly helpful during the summer months. A mix of nights out, endless barbecues and more alcohol and sugary foods may lead to fatigue, bloating and digestive discomfort. To support gut health, aim to include probiotics into your diet through fermented foods like live yoghurt, sauerkraut, pickles, kimchi, tempeh and apple cider vinegar. For an even easier way to add probiotics into your routine, consider our Berry Gut Health Shot, packed with millions of live cultures and perfect for on-the-go schedules or as part of your daily wellness routine.
Choosing complex carbohydrates over refined ones is an easy yet significant swap that may improve your overall health. Complex carbohydrates are digested more slowly, offering a steady source of energy due to their high fibre, vitamin and mineral content. You can find them in foods like oats, brown rice, whole-wheat bread and pasta, sweet potatoes, legumes, fruits and vegetables. Conversely, refined carbohydrates - found in foods like white bread, pasta, fries, pizza, and sugary snacks - digest quickly, causing blood sugar spikes followed by energy crashes, which can lead to increased sugar cravings, weight management challenges and a higher risk of chronic health conditions. At summer barbecues and social gatherings, where refined carbohydrates are often plentiful, add protein, fibre and healthy fats to your plate where possible to help slow their digestion and absorption, and start your meal with vegetables first.
Boosting fibre intake is key to promoting a healthy digestive system and plant-based foods such as fruits, vegetables, pulses, nuts, seeds and whole grains offer an abundant supply. Research suggests that fibre may reduce the risk of chronic conditions like cardiovascular disease and type 2 diabetes. Fibre is all the more important during the summer months to keep our digestive system on track, particularly with the increased intake of alcohol and sugary foods. To meet the recommended daily fibre intake of 30g, aim to include at least five portions of fruits and vegetables in your diet each day, focusing on colour and variety.
Protecting your skin from UV radiation is a no-brainer in the summer months. While sunscreen and protective clothing are essential, you can further protect your skin by choosing the right foods.
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Vitamin C is a potent antioxidant that helps combat free radicals and protects the skin against sun damage. Aim to include citrus fruits like oranges and lemons, strawberries, kiwis, bell peppers and green leafy vegetables to get more of this vitamin. Consider our Ginger Immunity Shot for 100% of your daily vitamin C needs in just one shot.
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Vitamin E is another antioxidant that helps protect against skin damage caused by UV radiation and may prevent premature aging. Extended sun exposure may deplete this vitamin, so replenishing it is important to support your immune system and keep your skin healthy. Good sources include avocados, almonds, sunflower seeds, spinach and broccoli.
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Beta-Carotene, also known as vitamin A, is another critical vitamin for skin health. It protects your skin from UV damage and oxidative stress, and is what gives certain foods like carrots, chilli peppers, red and yellow peppers and sweet potatoes their vibrant red, orange and yellow colours.