Food, supplements, and sports routines: everything you can't miss this summer
In summer, it is important prioritize fresh and seasonal foods. Not only to avoid heavy digestion from very salty or fatty meals, but also to ensure they are light and hydrating, providing us with vitamins, minerals, and antioxidants.
The same applies to drinks; you should avoid, as much as possible, those that dehydrate us, such as alcohol, sugary drinks, or energy drinks. And if you maintain a workout routine, it would be ideal to choose certain sports over others for reasons related to temperature and hydration.
Discover how this guide, created by the IVB nutrition team, can help you feel better during these hot weeks:
1. Fresh fruits and vegetables (seasonal)
They are rich in water, fiber, vitamins, and antioxidants. They help to beat the heat, improve digestion, and replenish electrolytes naturally.
Examples of fruits: watermelon, melon, cherries, apricots, peaches, nectarines, pineapple, mango, strawberries.
Examples of vegetables: cucumber, tomato, lettuce, spinach, zucchini, eggplant, peppers.
Eat them raw, in salads, gazpachos, or smoothies (even in homemade ice cream with frozen fruit).
2. Water and natural drinks
Stay hydrated without overtaxing your body:
- Water always as a base.
- Sugar-free cold infusions (mint, hibiscus, rooibos).
- Lemon water or fruit slices.
- Avoid sugary drinks or those with excessive caffeine, as they cause dehydration.
3. Fish and lean proteins
Nutritious and easy to digest, ideal for lighter meals:
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Oily fish (sardines, mackerel, tuna): rich in omega-3.
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Chicken, turkey.
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Eggs.
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Fresh legumes: salads with lentils, chickpeas, and beans.
Is there any difference between hydrating with water versus through food?
Water is irreplaceable as a direct source of rapid hydration, but food helps supplement hydration, especially if it is rich in water and electrolytes.
The body absorbs pure water more quickly; it is the most direct way to replenish fluids lost through sweat, urine, or heat. It provides no calories and requires no complex digestion.
On the other hand, food can also complement hydration. However, it is not enough on its own; although some foods have a high water content (such as watermelon or cucumber), they cannot completely replace water as a beverage, especially in situations involving high fluid loss.
That's why the best strategy in summer (or during physical activity) is combine water + water-rich foods for effective and complete hydration.
Which foods are not recommended at this time of year?
- Very salty foods (snacks, cold cuts, pre-cooked meals). Excess salt promotes water retention and increases thirst. It can cause bloating, high blood pressure, or electrolyte imbalance, leading to dehydration.
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Alcohol. It is a diuretic and promotes the loss of fluids and electrolytes, which is the exact opposite of what you need in the heat. You may experience dehydration, headaches, low blood pressure, muscle weakness...
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Fried foods and high-fat mealsThey are difficult to digest and generate more metabolic heat. In summer, this can lead to a feeling of heaviness, stomach discomfort (including nausea), fatigue, or excessive sweating.
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Homemade sauces (mayonnaise, aioli, etc.) no refrigeration required. They are a common source of food poisoning if not properly preserved, especially at beaches, on outings, or during picnics. They can cause nausea, vomiting, diarrhea, and fever (including the risk of salmonella if they contain raw egg).
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Food containers at the beach or in the sun without refrigeration tosuitable items that can spoil if they are not kept cold. In summer, bacterial proliferation accelerates, causing food poisoning, digestive discomfort, or stomach cramps from contaminated food.
What about the drinks?
High water consumption is important; you can choose options such as teas, lemonades, etc., to increase and facilitate water intake during this season.
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Water
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Cold infusions
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Water with lemon or fruit
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Natural fruit smoothies
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Natural coconut water
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Cold or lukewarm vegetable broths
Not recommended due to dehydration risk:
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Alcohol, sugary drinks, energy drinks, excessive coffee, industrial milkshakes
What are the must-have accessories for summer?
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AntiOX Global: refuerza energía, piel, visión y protección solar, especialmente si se está expuesto al sol o se hace ejercicio.
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Vitamin C-500: powerful antioxidant, protects against oxidative stress (which increases with sun exposure, chlorine, and pollution).
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Vegan Omega 3+: anti-inflammatory, improves skin, joints, and cardiovascular function.
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Vitamin D3K2: ...if you are not regularly exposed to the sun or have previously low levels. If you are already taking it, there is no reason to stop during the summer; it is a vitamin that should be taken year-round.
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Total Magnesium: helps prevent cramps, improves muscle recovery, and regulates blood pressure and sleep.
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FemmeBalance if acne increases due to sweat.
Is it necessary to prioritize some sports over others in summer?
Ideally, certain sports should be prioritized over others for reasons of temperature and hydration:
- Swimming
- Water sports such as surfing, paddleboarding, and canoeing
- Hiking in shaded areas
- Pilates or yoga in cool places
- Cycling or walking in the early hours or at dusk
- Other sports in climate-controlled areas with good ventilation
Important to avoid outdoor sports during peak heat hours such as midday and on days with extreme temperatures. It is essential to stay well-hydrated before, during, and after physical exercise.
Additionally, here is an example recipe:
Healthy strawberry ice cream recipe:
Ingredients:
-300g frozen strawberries
-1 plain Greek yogurt (you can use regular yogurt, but Greek adds more creaminess)
-1–2 tablespoons of honey or 4-6 dates (adjust to taste)
-1 teaspoon lemon juice (optional, to enhance the strawberry flavor)
Optional: ½ teaspoon vanilla extract
Preparation:
1. Freeze the strawberries
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Wash, hull, and freeze the strawberries at least 4 hours in advance (it's better if they are ripe, as they will provide more sweetness)
2. Grind
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Place in a blender or food processor:
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Frozen strawberries
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Greek yogurt
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Honey or dates
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Lemon and vanilla if you'd like
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Blend until a creamy texture is achieved.
3. Serve or store
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You can serve it immediately as a softer, creamier soft-serve ice cream, similar to frozen yogurt.
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If you prefer a firmer consistency, you can freeze it in a container for 30–60 minutes.
You can make it with other fruits like blueberries, banana, mango, raspberries, or by combining several.