Healthy Summer Snack Options

By Gini Grimsley, Director of Fitness Product, VASA Fitness

With summer in full swing and travel underway, eating healthy can take a backseat. However, eating foods that help you beat the heat and stay hydrated are easier to incorporate into your diet when they taste great and are equally satisfying.

Warmer temperatures mean your body must work harder to cool itself. It does this by releasing sweat, which evaporates from the surface of your skin and creates a cooling effect. The more you sweat, the more water you’ll need to take in to prevent things like dehydration or heat injury. And just because it’s warmer doesn’t mean you get to give up on your workout routine! You will just need to be more strategic about how you rehydrate. Water goes a long way toward helping improve performance and prevent heat injury, so adding whole foods with high water content to your diet can help you stay hydrated without constantly having to reach for your water bottle.

One thing to keep in mind for hydration, especially in the summer, is that most highly processed foods (things that come prepackaged) don’t usually contain much, if any, water. The more processed foods you eat, the more water you’ll need to drink.

Here’s a list of my favorite summer snacks that are easy to throw together, delicious to eat, and will help you stay hydrated:

• Fruits like melons and citrus. Watermelon, cantaloupe, pineapple, lemons, oranges, and peaches all contain a significant amount of water (most are made of 90 percent or more of water). Be careful with fruit juices, though, since they are typically more acidic and contain more calories without the benefit of fiber from the whole fruit.

• Garden vegetables. Fresh salads and salsas can be made with things grown right outside your back door or picked up from the local farmer’s market. Not only are you eating fresh produce but you’re also supporting your local farmers. Add in a cut of lean protein and you’ve built a simple, refreshing meal.

• Soups. Often overlooked in the summer, soups like gazpacho contain nearly 100 percent water. To hit your protein needs for the day and to help feel full longer, throw in a side of chicken salad.

About the Author

Staying hydrated in the summer doesn’t have to be a chore. Adding in fresh fruits and vegetables to your menus is an easy way to supplement the water you drink normally. And since you’ll sweat more during your workouts in the summer, more water is almost always better.