How to Eat Well in Summer: Foods and Supplements to Support You

As summer settles in, many of us naturally shift towards lighter meals, cooler drinks, and more time outdoors. But with longer, warmer days come subtle changes in what the body needs, particularly around hydration, digestion, and skin health. 

Across the world, cultures in warmer climates have long adapted their eating habits to the season, offering valuable lessons in how to eat and drink in ways that support wellbeing. In this article, we explore how to nourish your body through the summer months with seasonal foods and supplements that offer gentle, complementary support. 

Eating Seasonally: What to Put on Your Plate 

Summer invites a natural move towards fresh, colourful, water-rich foods. These foods are often incorporated into lighter meals that feel refreshing during the warmer months and are traditionally enjoyed for helping the body feel cooler. They are also rich in nutrients, such as vitamin C, which contributes to normal collagen formation for healthy skin, and their high-water content helps support daily hydration needs. 

Fruits and Vegetables 

Fresh, water-rich foods such as cucumber, lettuce, celery, watermelon, and strawberries are easy to incorporate into summer meals and can help you meet your daily fluid needs. These foods are also naturally rich in antioxidants and vitamin C, a nutrient that contributes to normal collagen formation for the normal function of skin. 

Proteins That Don’t Weigh You Down 

Many people find that lighter protein options, such as grilled fish, eggs, tofu, or legumes, fit well with summer meals, especially when paired with fresh vegetables and whole grains. Cold options like hummus, yoghurt, or quinoa salads are easy to prepare in advance and can be served alongside seasonal produce for meals that are both refreshing and nutritious. 

Cooling Herbs and Spices 

While these herbs and spices enrich flavour, their use in traditional cuisines often reflects both taste preferences and seasonal eating practices. 

Global Inspiration: How Other Cultures Eat in Warmer Weather 

Cultures in hotter climates often rely on time-tested food traditions to stay nourished and refreshed. These approaches emphasise seasonal, water-rich foods and relaxed eating habits. 

Mediterranean: Meals are centred around vegetables, pulses, olive oil, and fish. Herbs such as mint, oregano, and basil are cherished for their flavour and their role in traditional recipes. Summer staples include tomatoes, cucumber, aubergine, and leafy greens. Meals are often shared and leisurely, reflecting a tradition of mindful eating. 

Japan (Okinawa): Dishes such as cold noodles, seaweed salads, and pickled vegetables are popular during hot weather. Drinks such as barley tea are enjoyed for hydration. The Okinawan approach also highlights plant diversity, moderate portions, and foods naturally rich in vitamins and antioxidants. 

Latin America and the Caribbean: Common summer meals feature citrus fruits, beans, grilled fish, and coconut water. Chilli, lime, and fresh herbs add vibrancy and flavour, while agua frescas (fruit-infused waters) are popular as refreshing drinks during warm weather. 

These traditions share simplicity, seasonality, and social connection, all of which contribute to balanced eating habits and overall wellbeing during the hotter months. 

Hydration: More Than Just Water 

Staying hydrated is essential during summer, and water is the best choice for meeting your fluid needs. However, you can also maintain hydration through various options: 

It's important to note that some beverages, such as alcohol, high-caffeine energy drinks, sugary soft drinks, and some flavoured or sweetened waters, can contribute to dehydration if consumed in excess. 

Sunshine, Skin, and Nutritional Support 

We know that sunshine supports the production of vitamin D; however, the same UVB wavelengths that stimulate this process can also contribute to sunburn, DNA damage, and oxidative stress in skin cells, factors that may increase the risk of premature skin ageing and some types of skin cancer over time. Supporting the skin from within through targeted nutrients, such as vitamins C and E, carotenoids, and polyphenols, may help reduce some of this oxidative stress and contribute to the skin’s natural defences during periods of sun exposure. However, this should always be used alongside and never as a replacement for proper sun protection measures such as sunscreen, shade, and protective clothing. 

Nutrients that support the skin during sun exposure include: 

Supplements That Can Help in Summer 

While a balanced diet should always form the cornerstone of your nutrition, certain circumstances, like increased travel, high temperatures, or shifts in appetite, can make it challenging to cover all your bases through food alone. In these situations, carefully chosen supplements may offer valuable support for your well-being during the summer months.