Oh the weather outside is frightful…

and it can be anything but delightful! All across the country people are either experiencing dry, scorching hot heat waves or ultra humid, sticky heat. And if you are by chance having delightful weather, please let me know where you are because I am booking a (potentially one-way) ticket and joining you in your paradise!

Source:  Some ECards

But for those of you who are experiencing an anything but mild summer, you’re also probably experiencing a change in your cravings, energy levels, and desire to do anything requiring moving around and breaking a sweat. The ironic aspect of this is that the summertime is when we shed the most clothes, yet many people experience a lack of shedding the pounds during the summer.

Why do people gain weight in the summer?

-More hours in the day= more time to play and more time to eat!

-Our body craves something cool and sweet, typically ice cream or meeting up with friends for a chilled drink.

-More BBQ’s and socializing with friends on outdoor patios. This means we’re not making our own meals and are eating out more frequently.

-It’s a popular time to go on vaca…therefore flushing all our mindful eating behaviors down the drain. Because of this many people tend to gain weight when they travel.

So how do we make healthy choices in the summer and find the energy to be active?
Here are some suggestions on what to incorporate into your summer diet to keep you feeling energized, without weighing you down, as well as some tips on how to safely get your exercise in during the heat of the summer.

Healthy habits when summer brings on the H.E.A.T

H– Hydrate

Source: Step Up and Go

When your internal temperature rises above its natural body temperature, roughly 98.6 degrees, your blood vessels expand to move blood flow to the skin and allow heat to be released through the skin. This is why your face starts to flush during exercise or when you’re warm. Your body will also start to sweat making it necessary to replenish lost liquids.

Turn to water or fruits and veggies containing a high percentage of water to help hydrate as opposed to caffeinated, sugary, alcoholic, or carbonated beverages. These are known as diuretic beverages as they cause you to lose even more water from your body and can leave you feeling nauseas and tired.


TIP: Carry around a water bottle with you and fill it up throughout the day. This way you have no excuses for not having access to water and can prevent dehydration if you start to feel like you’re becoming dehydrated.

E– Eat Smart

Source: Sharc

Fruits and veggies with high water content are a bonus as they hydrate you and don’t sit heavy. Watermelon, berries, carrots, and yogurt are great staples to include in your diet that have a high water content. 

Avoid eating heavy, large meals which can cause indigestion and make you drag throughout the day instead of want to go out and enjoy summer festivities. Instead, eat small meals frequently that sit light.

Try topping yogurt or cottage cheese with cinnamon, mixed berries, and sliced almonds. The yogurt/cottage cheese increase the growth of bacteria in your stomach which in turn helps with digestion and reduces feeling bloated. The berries will hydrate you while the cinnamon boosts your metabolism and sliced almonds will help you to feel fuller for longer.

A- Attentive

Listen to your body and be aware of how it’s feeling. If you feel overheated, go someplace cool or lay down close to the ground since the temperature will be cooler there. Approximately 400 people die each year from excessive heat according to The Centers for Disease and Control, all of which could have been prevented.

Source: Walking on the Sun

TIP: Check to see what the weather forecast will be before you head out. Thanks to modern technology, weather reports can now give hourly reports so you know what times during the day will be the coolest and when it’s better to try and get out of the sun.

T– Train Smart

Summer brings many outdoor activities, which is a great way to get more active. However, it also increases your risk of injury or heatstroke if you’re not careful how or when you engage in these outdoor activities.

Muscle cramps, nausea, and hyperthermia can all happen if you don’t take proper precaution when choosing to be active outdoors. If you are going to be outside, wear loose, light clothes and try to avoid being active from mid-morning to mid-afternoon as this is typically the warmest time of the day when the sun is the most intense. Also be sure to wear sunblock and of course stay hydrated. 

TIP: It takes your body up to 14 days to acclimate to a change in the weather. Slowly increase your amount of time or the intensity of your workout so you don’t put your body at risk while exercising.

What’s your safe summer health tip?

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