As the sun begins to shine brighter and the days stretch longer, summer beckons us outdoors. It’s a season for enjoying lush gardens, long walks on the beach, and, of course, refreshing summer eats. But for us women over 50, keeping up with nutritional needs becomes even more crucial as temperatures rise. So, how can we stay healthy and hydrated throughout these sizzling months? Here’s a fun, easy guide to making the most of your summer eating.

Step 1: Understand Why Hydration is Key

Why it matters: As we age, our bodies don’t conserve water as well as they once did, making dehydration a serious risk during hot weather. Staying hydrated helps maintain your kidney function, regulates body temperature, and prevents infections.

How to do it:

Gulp down 2 cups of water as soon as you wake up
Drink small amounts of water consistently throughout the day. Aim for at least 8 glasses.
Include foods with high water content in your meals like cucumbers, strawberries, and lettuce.
Here is another blog post I did on tips to drink more water 5 Ways To Drink More Water

Step 2: Choose the Right Summer Foods

Why it matters: Summer offers a bounty of fresh fruits and vegetables that are not only delicious but packed with vitamins and minerals essential for senior health.

How to do it:

Shop for seasonal produce at your local farmer’s market; think blueberries, watermelon, and tomatoes.
Use these ingredients in meals; watermelon in a fruit salad, tomatoes in a light pasta dish.
This is one of my FAVORITE summer treats; Watermelon, Cucumber and Feta Cheese. Cut them up, mix them up and enjoy the sweet and salty flavor of this summer snack.

Step 2: Choose the Right Summer Foods

Why it matters: Nutritious doesn’t have to mean complicated. Simple recipes ensure that you spend more time enjoying summer and less time cooking.

How to do it:

Whip up a smoothie with yogurt, handful of spinach, fresh berries, and a splash of water or almond milk for hydrating morning treat. Add in some flax seed or chia seed or even hemp seed for a protein boost
Toss together a salad with mixed greens, nuts, sliced strawberries, and a drizzle of balsamic glaze. Add some chicken, salmon or tofu for a protein punch

Step 4: Stay Cool and Enjoy Your Meals

Why it matters: Eating right is important, but so is enjoying what you eat. Making mealtime enjoyable increases your appetite and your likelihood to eat healthily.

How to do it:

Eat outdoors when it’s cooler in the early morning or late evening.
Share your meals with friends or family to make eating a fun, social event.

Step 5: Keep Up with Regular Physical Activity

Why it matters: Physical activity aids digestion and helps you manage your weight, which is especially important after a winter of being less active.

How to do it:

Incorporate light walks into your daily routine, preferably during the cooler parts of the day.
Try gentle stretches or yoga poses either in a class or at home to keep your body flexible and strong.
Don’t forget to lift those weights. Do it in the cooler morning air outside to a boost your sleep. Being outside helps regulate your circadian rhythm, or sleep/wake cycle, and body temperature. Morning light can also help balance your sleep and energy use, which may help you keep weight off. Need help with a basic Full Body Strength Workout? Click here and I’ll send you the link right to your inbox

Closing Tips: How to Make It All Work for You

Getting the right nutrients and staying active might seem daunting, but with these simple steps, it can be as refreshing as a gentle summer breeze. Always remember to listen to your body—if you’re feeling overheated or unusually tired, take a break and get some shade or a cool drink. Summer is a time for enjoyment, and by following these tips, you’ll be able to savor every sunny day safely and healthily.