Surviving the Summer Heat - Jane Dummer RD

Staying Hydrated

Hydration is important all year round, especially in warm weather, because it keeps the body from overheating. The eight glasses (8 ounces) of water rule is supported by some nutrition researchers and challenged by others. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 litres (about 13 cups) of total beverages a day. The AI for women is 2.2 litres (about 9 cups) of total beverages a day.

The best way to beat dehydration is to drink before you get thirsty especially before, during and after activities. Waiting until you’re thirsty means you’re already dehydrated. Most berries are packed with water, vitamins and antioxidants, which can help the body remain hydrated. Stock up on strawberries, raspberries and blueberries during the summer months. Use these fresh in-season berries on salads, in yogurt and to make smoothies, for a refreshing, hydrating and healthy start to your summer morning!

Prepping Cold Meals

During the heat of the summer the idea of turning on the oven or even firing up the BBQ is not appealing. Let alone when you are sick in the heat. Always think nutrient-dense bites for those hot summer nights when we don’t feel like cooking and eating a large meal.

Along with lean protein (chicken, fish, turkey), fresh fruits and vegetables, make high-quality carbohydrate-rich salads and sides a priority including grains like sorghum and oats. Both grains have more fibre and protein than other common cereal grains. And we know fibre and protein will help you feel full longer and that’s ideal to keep you energized on those hot summer days

Eating Summertime Snacks

How many ice creams cones do you need to cool off? Endless summer heat and social events can have you overindulging on food and drink more than any other time of year. Healthy eating doesn’t have to get lost in the shuffle of your summer schedule.  It’s okay to eat special foods or drink those summer cocktails in moderation. Just remember to control portions (a little ice cream can go a long way) and balance calories at other eating occasions throughout the day. 

Summer is also a great time to get more physical activity. To ensure you stay fuelled, plan out healthy, on-the-go options including fresh fruit, sliced veggies, Greek yogurt cups and my cocoa lentil bars. These delicious bars I feature in my book The Need for Seeds give you a grab-and-go option the entire family will love.

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