Introduction
Summer is a period of relaxation during which maintaining a dietary routine is difficult, and often impossible. However, during the summer months, due to the very high temperatures and the body’s need to adapt to them, attention is required both in nutrition and hydration of the body. Summer is a challenge especially for people who are trying to lose weight, since the availability and accessibility of unhealthy options is greater and lack of moderation can more easily occur. There are effective ways that contribute to weight management even during the summer.
Proper Hydration
Hydration is extremely important, especially during the hot summer months where the risk of dehydration is increased. The general recommendations refer to 8 glasses per day for women and 10 for men respectively. In the summer months, these needs increase, reaching 9 and 13 glasses per day. However, since daily water needs are also influenced by factors such as age, physical activity, health profile (e.g. kidney disease) or the presence of special conditions (pregnancy, breastfeeding), the coverage of needs can also be assessed based on the color and appearance of urine. More specifically, adequate hydration is characterized by transparent and colorless urine. In addition to water, beverages and foods with an increased water content also contribute to hydration. Milk and yogurt as well as certain fruits and vegetables such as watermelon, cantaloupe, strawberries, cherries, peaches, grapefruit, oranges, cucumber, lettuce, tomatoes, zucchini and cabbage are very good sources of hydration.
Some practical ways to increase hydration are as follows:
- Consumption of water in a specific bottle that will be refilled regularly.
- Immediate availability of water throughout the day, both inside and outside the house. Carrying at least one bottle in your daily bag or beach bag is considered necessary if not essential, especially in the summer months.
- Adding a slice of lemon, basil, fruit or any other aromatic that will give the water an extra sense of freshness.
- Incorporating water into meals. Consuming it before and after meals will make it easier to meet daily needs.
- Increase consumption of beverages and foods with increased water content.
Balanced Meals
Complete meals as part of a balanced diet are important at all times, and especially in the summer when we often deviate from them, on the one hand due to the lack of a schedule, and on the other hand due to the increased availability of quick, incomplete meals.
Based on the plate method, for a meal to be considered complete, it must:
- ½ of the plate must consist of a source of fiber (fruits, vegetables),
- ¼ of the plate must consist of a source of carbohydrates (grain products (cereals and bread), rice, pasta, potatoes, quinoa, bulgur, etc.) and
- the remaining ¼ of the plate must consist of a source of protein (animal sources of protein: meat, fish, seafood, dairy products and eggs, plant sources of protein: legumes and nuts)
Breakfast: Important even in the summer months
The presence of energy from the beginning of the day is important, especially during the summer. A complete breakfast is capable of providing all the nutrients to start the day well. Breakfast is often skipped in order to consume a larger quantity of another main meal at another time during the day. This thinking is considered incorrect, since the consumption of light meals, small in volume, is preferable to large and fatty meals. Large meals can cause bloating or discomfort, which can hinder summer walks, swimming and outings.
Snacks at the beach: An integral part of summer
The preference for complete meals as snacks at the beach is also important. Fruit with a few nuts, wholemeal tortillas with cocoa tahini and banana, toast with cheese and fruit or some wholemeal tortillas with chicken, lettuce and tomato are some nice options for snacks at the beach. Eating fruit, especially in the summer months when seasonal fruits (nectarines, peaches, cherries, watermelon, cantaloupe, grapes) are readily available, is easier than in the winter months when the options are less tasty and exotic.
Since tanning is an important factor in summer for some, consuming foods rich in carotenoids, copper, selenium, zinc, vitamin A, C, E and B vitamins can help develop a tan. Nectarines, grapes, melon, walnuts and Brazil nuts are some food choices that help tan and achieve a wheatish complexion.
Outing: The right combination of table choices
Choosing complete meals should be done both at home and on outings. During the summer, meals, especially dinners, are consumed more in restaurants (taverns, restaurants, fast food restaurants) than at home. Since we prepare our own meals at home, creating complete meals is easier. When it comes to going out, by taking a look at the menu, you can easily identify complete meals such as grilled chicken with potatoes and salad, fish or seafood with greens and sweet potato, pork steak with rice and salad, etc. In the summer, when they are readily available, it would be good to increase the consumption of fish and seafood since they are rich in omega-3 fatty acids and vitamin D. Excellent sources of vitamin D are fatty fish such as sardines, salmon, cod, mackerel and trout.
Alcohol: What are the options?
Regarding alcohol, the use of which is greater in the summer, the type of drink, its composition and the amount of consumption play a role. Based on official recommendations, the allowed amount of alcohol per day is up to 2 drinks for men and up to 1 drink for women.
Wine, and more specifically red wine, is one of the best alcohol choices since it is rich in polyphenols which have antioxidant effects, protecting the body’s cells and reducing the risk of developing chronic diseases. Among other things, wine (white and red) is higher in calories than other alcoholic beverages. More specifically, a glass of red wine (100ml) contains 80 calories, while a glass of white wine (100ml) contains 60 calories. There are other drinks that are low in calories, such as martini (47kcal per 45ml), vermouth (45kcal per 50ml) or champagne (32kcal per 45ml). Adding juices increases the caloric value of drinks. For this very reason, cocktails provide more calories than other alcoholic drinks, making weight gain easier.
Movement: Its great importance even in summer
Physical activity during the summer is different compared to winter. Walking, cycling and swimming, water sports e.g. SUP are some great options that can be done on a daily basis. Movement is particularly important, especially for people who are trying to lose weight in order to maintain or even reduce body weight.
Summarizing
In summary, although it is not easy to maintain a routine during the summer months, adopting some small and achievable tips is important for providing energy, hydration and maintaining weight for people who are trying to lose weight.
