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As we are in the middle of a beautiful, hot summer season, I wanted to “dive” in to some fueling tips for hot summer days as many of us either experience decreased appetite or find ourselves going toward more snacky foods vs meals on hot summer days. 

  1. HYDRATE, HYDRATE, HYDRATE! When it is hot out we need to make sure we prioritize drinking enough water as the heat leads to further dehydration. In addition, if you are a summer “sweater” be sure to supplement water with electrolytes at least one time her day to ensure you replenish electrolytes lost through sweating.
  2. Enjoy hydrating foods! Enjoying foods with a higher water content can help refresh you and contribute to your hydration. Examples of these foods include: watermelon, peaches, cucumber, celery, and lettuce.
  3. Explore incorporating cold meals or snack like meals such as salads, adult lunchables/ “bento boxes” made with items such as carrots and hummus, fruit, boiled eggs, turkey roll ups, nuts, bell peppers, pretzels, etc.
  4. While incorporating ice cream can be a delicious, great summer choice! To balance out our dessert options, sometimes having options such a fruit and Greek yogurt, or homemade popsicles made by freezing smoothies can be a great, nutrient filled variation for refreshing desserts! 

Overall, remember during summer that we still want to balance our meals and snacks so if you choose foods that feel appealing and refreshing it can be easier to maintain a great fueling routine while enjoying summer foods!

Feel free to reach out with any questions or to schedule an appointment for individualized nutrition support!

-Ricci-Lee Hotz, MS, RDN, LD
A Taste of Health, LLC

“The Dancesport Dietitian”