Embracing the Seasons: How Your Nutrition and Fitness Adapt to Warmer Weather
I don’t know about where you’re reading this from, but for us up in the North East, this is the first week that’s really felt like Spring! And I’m here for it! I mean, we just had a nor’easter two weeks ago, so I hope I’m not speaking too soon…
With the changes in seasons, and warmer weather on the horizon, it’s worth taking a second to think about how our nutrition and fitness needs and habits might adjust with the rising temperatures.
For example, picture this: you’ve just come back from a day at the beach, or just finished a sweaty workout, or just went for a walk in the 90 degree heat, or it’s humid and you don’t have AC…
(I’m looking for an activity/situation that can leave you feeling hot and/or sweaty, so fill in the blank as appropriate for you!)
Do you find yourself ready to sit right down and eat a 5 course meal?!
Mmmmm, thinking about eating Thanksgiving dinner on a hot day in July…
Maybeeee you do, but for many individuals, higher temperatures and humidity have the potential to suppress our appetites and make eating certain things, or bigger meals, unappealing.
When I finish a summer workout, and everything including my knees are dripping sweat, I’m proud of my accomplishment, love getting sweaty, but the last thing on my mind is eating a full meal right away.
Here’s why that happens:
Not only do our typical bodily functions create heat within out bodies, but when it’s hot or humid out, our bodies will suppress appetites in an attempt to decrease our body heat. To add on top of that, when we sweat our bodies lose hydration, vitamins, and minerals, which can also suppress appetite.
But, we still have to eat and stay hydrated… so, what do we do?!
Here are some things you can consider to support staying fed and hydrated with a suppressed appetite:
With the arrival of spring and summer, our taste buds may begin to crave lighter, fresher fare. It's the perfect time to embrace seasonal fruits and vegetables, which not only provide essential nutrients but can be eaten cold to help keep us feeling refreshed and hydrated.
There is also no need to force feed yourself an entire meal if you’re not feeling hungry. But, we can aim to and have a nourishing smaller meal or snack every few hours at the least. Consider foods that include some water, like fruits and veggies, as they can also serve a hydration purpose.
You could also blend up a smoothie or little slushy drink with watermelon, pomegranate or tart cherry juice, and a pinch of salt and/or honey! A tasty way to get in some nutrients!
Try to keep up with your beverages, even if you don’t feel terribly thirsty. With warmer temperatures comes increased sweating, which means our bodies are losing more fluids. To keep ourselves feeling energized and functioning optimally, it's essential to up our water intake during these warmer months. Remember, too, that you won’t actually start to feel very thirsty until after you’ve lost 1-2% of your fluids, which is substantial. It’s best to stay ahead of it… If you’re sweating, you need water. And if you’re sweating, you may also need electrolytes. You can help replace electrolytes (and the vitamins and minerals that are lost and suppress appetite in the first place) by adding a pinch of sea salt to your water, or having an electrolyte drink like one of these:
Eat cold foods like salads with cold protein, sandwiches, yogurts, etc. And remember, even a few bites can be helpful. Sometimes the fact that the foods themselves are cold can make consuming them more appealing.
Have a protein shake! Not only will this make sure we’re getting a serving of protein under our belts, but also includes water or another liquid to help make sure we’re staying hydrated.
Enjoy the perks of warmer weather, in moderation. Indulge in ice cream cones and barbecue gatherings, but also prioritize nourishing your body with wholesome foods and ample rest. Finding balance between indulgence and moderation allows us to fully enjoy the pleasures of the season while supporting our overall health and well-being. Restriction is not the answer; eating all foods you enjoy in reasonable ways is key!
As far as food goes, the bottom line here is if you find yourself not feeling as hungry on some of these summer days, DO NOT PANIC. It’s normal, and with a few adjustments like those mentioned above, you can still make sure you’re getting enough food and water to thrive!
The warmer weather may require some tweaks in our fitness too! Here are a few things you may want to consider.
How hot is it when you work out? And where do you work out? If you’re working out outside, you may want to consider different times of day, like earlier mornings or in the evening, and aim to move when it’s cooler, if possible. As the temperature rises during the day, our bodies undergo physiological changes to cope with the heat.
If you’re in the sun, wear sunscreen!
Modify as needed to accommodate the temperature and prevent overheating and exhaustion. If it’s super hot, maybe you do some weightlifting and walking instead of lots of cardio or running.
Take advantage of the warmer weather and do something different! Instead of being cooped up in the gym, take advantage of the sunshine and longer days to engage in outdoor activities. Maybe it's going for a hike, cycling through scenic trails, or taking a dip in the nearest body of water; whatever it is, moving your workouts outside adds an extra dose of enjoyment to your fitness routine.
We’ll probably all be complaining about how hot and humid it is in no time, but for now, this warmer weather feels exciting! With these changes in seasons, it’s okay if it feels like your nutrition and fitness habits need to naturally adapt. Aim to stay hydrated, embrace lighter foods, take your workouts outdoors, and listening to our bodies' signals and needs.
What else comes up for you as the seasons change? If you need support, don’t hesitate to reach out in the comments or send me an email at sara@nutritionforlifeproject.com.
As always, thank you for reading,
Sara