Outdoor Nutrition Tips: How to Stay Energized, Hydrated, and in Tune With Your Body This Summer
Beat the heat, fuel your fun, and feel amazing outdoors with these simple summer nutrition and hydration tips.
Written By: Roxane Shymkiw
Summer’s here, and with the longer days and warmer weather, it’s the perfect time to get outside. Whether you’re hiking mountain trails, biking city pathways, paddling on the water, or meeting friends in the park for a game of frisbee, it’s important to listen to your body and give it what it needs so you feel nourished and energized.
While staying hydrated is crucial when spending a lot of time outdoors, it's equally important to recognize the signs that your body is experiencing stress. Dehydration, heat exhaustion, and sunstroke (heatstroke) can sneak up quickly, especially during prolonged activity. Key symptoms to be on the lookout for are:
Dehydration symptoms
o Thirst, less frequent urination, dry skin and mouth, fatigue and dizziness, headache, increased heart rate and confusion or disorientation.
Heat exhaustion (precursor to heat stroke)
o Heavy sweating, cool or clammy skin that may appear flushed or pale, headache, nausea, dizziness, and nausea
Heat stroke (sun stroke) symptoms
o High body temperature, flushed, hot, and dry skin, confusion, delirium or slurred speech, rapid heart rate and breathing, nausea and vomiting, headache, muscle cramps or weakness, and seizures
Fueling your body with the right nutrition will help you stay safe and energized while outdoors. Here are some summer-ready nutrition tips to support your active summer adventures.
Hydrate. Hydrate. Hydrate. (AKA Prioritize hydration and electrolytes.)
When you’re active outdoors and sweating in the sun, it’s not just water that your body needs—replacing lost electrolytes like sodium, potassium, and magnesium helps keep you feeling strong and reduces cramps and fatigue.
Coconut water is a good choice for rehydration due to its electrolyte content, or you can make your own natural electrolyte drink by adding a pinch of sea salt, lemon, and honey to your water. If you’d like to add a little more flavour, try infusing your water with cucumber slices, fresh mint, or a few strawberries, lemons, and basil.
Start hydrating before you head out, drink small amounts often throughout the activity, and remember to rehydrate afterwards to promote recovery and maintain bodily functions. If you’re thirsty, you’re already mildly dehydrated.
Additionally, remember that caffeine can cause dehydration, and sugary sports drinks may result in energy crashes later; therefore, prioritize drinking water to maintain your energy levels.
2. Eat lightly and often, and fuel with whole food.
Outdoor activities, especially in hot weather, can sometimes dull our appetite, but the body still needs consistent fuel. Pay attention to even the slightest hint of hunger and eat before you run out of energy. Skipping meals or pushing too hard on an empty stomach can lead to light-headedness, fatigue, and increased risk of injury. Keep nutrient-dense snacks on hand that contain complex carbs, protein, and healthy fats to sustain your stamina. Trail mix with nuts, seeds, and dried fruit or energy balls made with oats, dates, nut butter, and cacao are quick and easy options.
3. Eat seasonally.
Nature knows best! Did you ever notice that summer’s bounty is naturally hydrating, cooling, and full of the nutrients that we need in hot weather? Summer-ripe fruits and vegetables, including berries, stone fruit, melons, leafy greens, tomatoes, and cucumbers, are rich in vitamins, minerals, and antioxidants that nourish our bodies holistically.
4. Pay attention to cravings.
Salt cravings may indicate that your body is low on minerals, while sweet cravings could signal a need for quick energy; instead of reaching for processed energy bars or sugary drinks, consider making quick date energy bites or chia pudding. Fruits and vegetables, like bananas, watermelon, tomatoes, spinach, and potatoes, or dairy products, like yogurt, naturally contain salt and electrolytes that help replenish what is lost through sweat.
5. Support recovery with protein, carbohydrates, and anti-inflammatory foods.
What you eat after outdoor adventures is just as important as what you eat before and during activities. Eating protein will support muscle repair, growth, and recovery, and when combined with carbohydrates, will optimize glycogen stores in muscle, making sure you’re ready for your next outing. Recovery can also be supported by eating foods with anti-inflammatory properties, such as berries, leafy greens, and cruciferous vegetables, as well as turmeric, ginger, and cinnamon.
6. Make time for rest and recuperation.
Keeping hydrated and supporting your body with the right nutrition is important, but don’t forget to learn to recognize when the body needs a break. Rest is important to allow the body to recover, but also to rebuild and recharge.
Summer is a great time to explore and get back to nature. By fueling your body with the right nutrients, keeping on top of hydration, and tuning into what the body needs, you’ll have more fun, go longer, and feel better doing it. With these simple nutrition strategies, you can take in all that summer has to offer while prioritizing your stamina, recovery, and overall well-being. Hope to see you out on the trails—happy adventuring!
Ready to fuel your fun and feel your best all summer long? Whether you’re just starting your wellness journey or looking to optimize your outdoor lifestyle with personalized nutrition support, we’re here to help. At No Shoes Nutrition, we specialize in helping you listen to your body, nourish it well, and thrive in every season.
Spots are now open for our September Group Gut-Hormone Program—designed especially for women who want to balance their hormones, boost their energy, and support gut health naturally.
Book your free consultation today to learn more and find out if this supportive, empowering program is the right fit for you. Send us a message by clicking here, and we look forward to connecting with you and supporting your upcoming journey, both internally and externally!
References
Nutritional values of fruits in summer season. 2021 July. https://www.jhah.com/en/news-events/news-articles/nutritional-values-of-fruits-in-summer-season/
Li L., Pegg R.B., Eitenmiller R.R., Chun J-Y., Kerrihard A.L.; Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. J Food Comp Anal. 2017 Jun; 59:8-17. https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
