As the temperatures climb, it’s crucial to find ways to stay cool and nourished during the scorching late-summer months. Focusing on nutrition year-round aids in maintaining overall health, managing treatment-related side effects, and supporting the body’s everyday processes. These refreshing tips will help you beat the heat, while staying healthy and cool – all summer long!


Hydration is Key:

Start by keeping your body hydrated. Staying hydrated not only keeps us feeling our best, but it also helps to alleviate potential side effects of treatments, like fatigue and dry mouth. Not the biggest water fan? Try infusing your water with slices of cucumber or citrus fruits.


Herbal Infusions:

Experiment with herbal infusions like hibiscus, chamomile, or lemongrass tea. These caffeine-free beverages offer soothing properties and can be enjoyed hot or cold.


Embrace Fresh Fruits:

Indulge in a variety of fresh, seasonal fruits abundant during the summer. Options with high water content, like watermelon, cantaloupe, and berries not only hydrate but also provide essential vitamins, minerals, and antioxidants. Their natural sweetness can give a juicy twist to your favorite summer dish.


Balanced Snacking:

Opt for pairings of protein and carbohydrates – like seed butter with sliced fruits, hummus with cucumber or carrot sticks, or a crunchy trail mix. These snacks keep energy levels stable and provide essential nutrients.


Cool Off with Cucumber:

Cucumbers are a quintessential summer vegetable, known for their high-water content and refreshing crunch. Enjoy them as crunchy snacks, in salads, or blend them into cooling gazpacho soups for a hydrating and delicious option. 


Stay Minty Fresh:

Fresh mint leaves can add a burst of flavor to your dishes and beverages. Infuse water with mint and lime for a zesty twist or use it as a garnish for salads and fruit bowls. Mint also aids digestion and can soothe GI discomfort.


Snack on Parfaits:

Yogurt parfaits layered with fruits, nuts, and a drizzle of raw honey offer a delightful and protein-packed summer treat. Yogurt’s probiotics can support gut health, making parfaits a cool, tasty snack with an added nutrition kick.


Enjoy an Icy Treat:

Create refreshing homemade popsicles using pureed fruits and coconut water. These sweet treats can be tailored to your flavor preferences and nutritional needs, making them a fun and cooling way to stay nourished.


Try Chilled Soups:

Explore the flavors of chilled soups like gazpacho or cucumber soup, which provide a burst of flavors and nutrients without adding heat to your body. These soups can be easy to prepare, making them a convenient option when in a pinch.


As you embark on your summer adventures, don’t hesitate to experiment with new and seasonal flavor combinations, infusions, and recipes. Whether you’re lounging by the poolside, picnicking in the park, or simply enjoying the breeze on your balcony – stay cool, stay refreshed, and most importantly, stay nourished!


By: Aubrey Redd, MS, RDN, LDN