With the warm summer weather, we might feel reinvigorated and ready to socialize more. But this can make it tricky to ensure we stay on track with a healthy and balanced diet. At get-togethers, there can be many temptations. On top of this, the heat can feel like it’s draining the energy right out of you. So, how can you ensure your energy levels don’t take a hit?

Well, we’ve got a few tips!

Tip #1: Stay Hydrated

While you might think this is stating the obvious, if you’re feeling thirsty, you’re already dehydrated. In fact, dehydration can severely impact our cognitive function, leaving us feeling foggy, unmotivated, and disoriented. It can also lead to more headaches.

However, staying hydrated ensures we stay at the top of our game. If you’re looking for ways to do this better, bring a water bottle with you wherever you go. Bonus points if you include electrolytes in your water (surprisingly, drinking water alone can actually deplete your body of precious minerals and lead to further dehydration!).

Tip #2: Grab Some Citrus Fruits

Citrus fruits, like oranges, lemons, and grapefruit, are high in vitamin C. In fact, one whole grapefruit provides 100% of the daily recommended vitamin C intake. This vitamin can act as a powerful antioxidant. In other words, it helps combat free radicals, a natural byproduct of metabolism, which can help lower inflammation and prevent disease.

As a result, your body and its systems might just be less bogged down by these free radicals and their associated effects. And this means potentially more energy!

Tip #3: Select Seasonal Produce

Seasonal fruits and veggies can also offer a fun way to guarantee that you get plenty of vitamins and minerals, which help your body thrive. Consider adding lychee or avocado to your dishes this summer. Avocado contains plenty of healthy fats. Meanwhile, lychee also has many antioxidants and nutrients that benefit both your body and mind. Other great options to add to summer dishes for even more flavor include strawberries, mango, and papaya.

Mangos, Papaya, and strawberries are also an excellent source of vitamin B. Research indicates that vitamin B can help reduce fatigue and depression, as well as improve cognition.

Tip #4: Add Protein to Each Meal & Snack

Protein has been a trendy topic over the last few years. But it’s not all hype. Protein is essential for our body to rebuild and repair. It’s no secret why it’s called the “building blocks” of the body.

Plus, protein has plenty of other health benefits, too. It can help us maintain a healthy weight, largely because it increases feelings of fullness, ensuring we don’t go hungry for many hours.

It also helps regulate our blood sugar levels. Since protein doesn’t necessarily impact glucose levels due to its lack of carbs (glucose), it can provide steady energy without any crashes. In fact, research shows protein may help reduce the risk of moderate to severe fatigue. In other words, it can boost your energy levels, potentially keeping that afternoon crash at bay!

Tip #5: Don’t Forget About Fibre

While fiber itself does not provide energy in the form of calories, it helps regulate the body's energy supply by slowing down the digestion and absorption of carbohydrates. This slower process prevents sudden spikes and crashes in blood sugar levels, which can lead to feelings of fatigue and low energy. When you consume fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, your body breaks down the carbohydrates more gradually, providing a steady stream of glucose to fuel your cells and keep your energy levels consistent.

Moreover, fiber promotes feelings of fullness and satiety, which, like protein, can prevent overeating and the subsequent energy dips that often follow consuming large meals. High-fiber foods also tend to be nutrient-dense, providing essential vitamins and minerals that support overall health.

Tip #6: Consider Supplements

If you’ve got a summer getaway coming up or want that extra insurance policy, adding supplements into your daily regime can be a great way to maintain good energy levels and ensure your body gets the nutrients it needs.

With Life Nutrition, we believe health is a priceless asset, and it’s worth taking care of! Our supplements, like Algae Calcium, Women’s Everyday Complete, Men’s Everyday Complete, and NMN+ Resveratrol & PQQ, can guide you toward better health, helping you have a summer full of energy and vitality!