Nutrition

Summer nutrition: what to eat to stay hydrated and feel light

In summer, especially during very hot and humid days, it’s essential to stay hydrated consistently throughout the day. Drinking before, during, and after physical activity is fundamental not only for your health, but also to improve athletic performance. The amount of water needed varies based on lifestyle, habits, and diet, but as a general guideline you should not go below 1 ml of water per calorie in your diet (for example, about 2 liters for a 2000-calorie diet), or at least 35 ml per kilogram of body weight (so an 80 kg person should drink around 2.8 liters). If it’s hard to drink large amounts of plain water, you can also opt for unsweetened and non-carbonated drinks such as tea, herbal infusions, fruit-infused water, or similar beverages to boost hydration.

But hydration doesn’t just depend on what you drink—what you eat matters too. So, which foods should you choose in summer?

Fruits and vegetables for summer

It may sound obvious, but eating at least one serving of fruits and vegetables at every meal helps us stay hydrated thanks to their high water content, while also maintaining proper fluid balance through the minerals and fibers they provide. It’s best to vary your vegetables throughout the week. Among the summer vegetables, TOMATOES stand out—they’re great in salads, cold pasta dishes, or paired with grains and legumes. They’re also packed with vitamin C, vitamin K, and minerals like potassium. When it comes to fruit, variety is just as important, and whenever possible it’s best to eat them with the peel. But the ultimate summer fruit is definitely WATERMELON: it’s rich in water (91%) and very low in calories (only 30 kcal per 100 grams). Watermelon also provides extra health benefits thanks to vitamins, minerals with antioxidant properties, and amino acids like citrulline, which supports circulation and boosts the immune system. A quick tip: don’t just eat the sweet red part—also include some of the lighter white/green flesh near the rind, where most of the minerals, vitamins, and fibers are found.

YOGURT

Yogurt is a light, filling, and healthy food, as it’s a probiotic that supports gut health thanks to the presence of live active cultures. Even people with mild lactose intolerance can usually enjoy it without issues. For those with a stronger intolerance, it’s best to opt for lactose-free yogurt or alternatives like kefir. Which yogurt to choose? The best option is a plain low-fat yogurt (not necessarily 0% fat) with no added sugars or fruit—better to add fresh fruit yourself (why not some watermelon chunks?). If you’d like to use it as a protein-rich snack, plain Greek yogurt is ideal, and you can make it tastier by adding fruit or nuts.

GRAIN AND LEGUME SALAD

As an alternative to the usual pasta or rice, you can prepare salads with other grains like BARLEY (slightly higher in protein) or CORN (a bit higher in healthy fats), mixed with vegetables and LEGUMES such as CHICKPEAS, an excellent source of B vitamins, minerals, and compounds called “saponins,” which help lower cholesterol. Or PEAS, packed with vitamins, fiber, and phytosterols that support cardiovascular health. This makes for a fresh yet nourishing meal, with the right balance of carbohydrates and plant-based proteins. To make the salad even more filling, you can add seasonal vegetables, creating a complete GRAIN AND LEGUME SALAD.

LEAN MEAT AND OILY FISH

Summer is also grilling season—and sure, a rib, an entrecôte, and a cold beer can’t be missing. But for everyday meals, it’s better to choose LEAN MEATS like CHICKEN or VEAL, which are high in protein and low in fat (3–5 grams per 100 grams), or OILY FISH like MACKEREL or ANCHOVIES, rich in protein and, above all, in essential fats such as EPA and DHA. These omega-3s are vital for health and cannot be produced by the body. Tuna and salmon, in the right amounts, are also excellent options when paired with vegetables.

WHAT ABOUT DESSERT?

In summer, the perfect dessert can only be gelato. Which gelato to choose? Flavors are, of course, a matter of personal taste, and gelato should also be a moment of joy and a break from routine. That said, pairing a cream-based flavor with a fruit flavor can make your choice lighter and more refreshing. If you’d like to start a nutritional journey without restrictions, with a balanced and personalized plan tailored to your lifestyle, physical activity, and goals, contact us to book your first Nutritional Visit—or a free introductory consultation.

Ivan Di Tria

Biologist and Nutritionist. Specializing in Clinical and Sports Nutrition, Dr. Ivan Di Tria helps people improve their diet and lifestyle with a scientific, personalized, and sustainable approach.