Summer Replacements : Sweating causes potassium, sodium and glucose depletion. But sound nutrition can take care of that.

Why Proper Nutrition is Important After Summer Activities

After spending a day at the beach or an afternoon cycling, it’s essential to replenish your body. Even if you’re not feeling hungry, your body needs nourishment after sweating and exertion.

“Although we tend not to feel hungry during the summer, proper nutrition is crucial,” says registered dietitian Becky Posada of St. Joseph Hospital in Orange.

Sweating leads to the loss of potassium, sodium, and glucose, all of which are vital for energy. Fortunately, these nutrients can be easily replaced through a balanced summer diet.

Replenishing Electrolytes and Energy

Here are some tips to replenish what you’ve lost during a sunny, active day:

  • Potassium: Replace lost potassium by drinking a glass of orange juice, apricot nectar, or eating foods like bananas, raisins, potatoes, yogurt, and milk products. Berries, melons, and peaches are also good choices.
  • Magnesium: If magnesium is lost through sweating, replenish it with whole-grain breads and cereals.
  • Glucose: Glucose stores are depleted during exercise, so consume carbohydrate-rich snacks to replenish your energy.

Healthy Summer Meal Plan

Follow a nutritionally balanced meal plan to restore vital nutrients:

  • Stick to Carbohydrates: After an active day, consume about 300 calories of carbohydrates within the first two hours. Suggested snacks include a cup of orange juice and a bagel, or a turkey sandwich with fruit.
  • Avoid Nutritionally Poor Snacks: Limit potato chips, sugary snacks like Popsicles, and focus on balanced meals.
  • Remember the Four Basic Food Groups: At each meal or snack, aim to include items from at least two or three food groups. Adults should have 2-3 servings of the milk group, 5-11 servings of the grain group, 5-9 servings of fruits/vegetables, and 2 servings from the meat/fish/poultry group.

Examples of Balanced Snacks

  • Fruit, bagel, and yogurt
  • Carrot sticks with a turkey sandwich
  • Tuna salad sandwich with low-fat mayonnaise
  • Whole grain cereal with low-fat milk

Starches and Healthy Alternatives

Starches like potatoes, rice, pasta, and bread are excellent sources of carbohydrates. Opt for non-fat toppings like cottage cheese, low-fat yogurt, or vegetable sauces on these foods.

Grill Lean and Healthy Options

You can still enjoy summer favorites like hamburgers and hot dogs in a healthier way. Look for lean versions or grill chicken or fish. Try bean burritos or taco salads made with oil-free tortilla chips and low-fat cheese.

Fresh Fruits and Vegetables

Take advantage of fresh summer produce. Choose dark-colored vegetables like spinach, broccoli, and carrots for the highest nutritional value.

Fluid Choices and Hydration

Staying hydrated is crucial, but be mindful of what you drink. Avoid sugary drinks, caffeine, and alcohol as they can further dehydrate you. Water or diluted fruit juices are the best options.

Vitamins vs. Food

Remember, vitamins cannot replace food. Proper nutrition comes first—vitamins only supplement your diet and should not be relied upon for energy.

Julie Bawden-Davis

Julie Bawden-Davis is a bestselling journalist, novelist, blogger, and YouTuber. A prolific author, Julie writes in several genres. She enjoys creating page-turning suspense served up with a dose of romance, garden books that turn any brown thumb green, and spiritual books meant to enlighten and inspire. Widely published, Julie has written 45 books and more than 4,000 articles for a wide variety of national and international publications. She lives in Southern California, where she enjoys sunny, blue skies most days and year-round gardening. Julie gains inspiration from being surrounded by plants when she writes.