The hot summer days are here to stay, and with them come our outings to the beach, pool, and nature. One question that often crosses our minds is what snacks we can take along to help keep us well hydrated. In this article, we’ll explore some snack options that are great for hot days—whether we’re out and about or staying home.
What Happens to Our Body in High Temperatures?
Summer heat has a range of effects on our bodies. First of all, our body temperature is influenced by the ambient temperature of our surroundings. When it’s hot outside, our internal temperature also rises. To maintain balance, the body activates various mechanisms to bring its temperature back to normal. One such mechanism is increased sweating, which leads to a greater loss of fluids. Another is the rise in heart rate and the dilation of blood vessels, which helps the body release heat.
That’s why it's important, when we’re in warm environments, to support our body in regulating its temperature—one way to do this is through our food choices.
Which Foods Help?
When temperatures soar, we need to provide our bodies with the right fuel to handle the heat. This means eating foods that are both refreshing and nutritious. Staying hydrated through water and beverages is just as crucial due to the increased loss of fluids. Below are some snack ideas you can bring to the beach, pool, nature walks—or simply enjoy at home:
- Refreshing water
- Homemade iced tea
- Cooling fruits such as watermelon, melon, cherries, kiwi, greengages, or plums
- Vegetable-filled sandwich
- A fresh salad of your choice
- Yogurt with fruit
- Smoothie made with frozen fruit
- Homemade fruit-based ice cream
Staying hydrated and well-fed during summer outings or at home is within our control when we choose nourishing foods. It’s essential to give our body the nutrients it needs to stay energized and cope with the heat. You can also speak with your Dietitian-Nutritionist to explore additional snack ideas that are both convenient and suited to your lifestyle—so you can stay hydrated and enjoy healthy treats during your summer adventures.
REFERENCES
- McCubbin AJ, Irwin CG, Costa RJS. Nourishing physical productivity and performance on a warming planet - challenges and nutritional strategies to mitigate exertional heat stress. Curr Nutr Rep. 2024;13(3):399–411. doi:10.1007/s13668-024-00554-8.
- Widmaier EP, Raff H, Strang KT. Vander's human physiology: the mechanisms of body function. 16th ed. New York: McGraw-Hill Education; 2023.