Written By: Lauren MacLeod, Registered Dietitian

We’re not talking about losing weight for summer.

I’m not going to tell you to cut out carbs, alcohol, or fun to achieve your “summer body.” 

I’m going to let you in on a secret–you already have a summer body, by nature of existing in the summer. 

Diet culture has led us to believe that in order to be ready for summer, you need to change your body–go on a diet, exercise a lot (not for fun), “eat clean”, etc. When you do this, you are putting yourself at risk of undernutrition, which can lead to decreased energy, mood swings, obsessive thoughts about food, and a never ending cycle of dieting. All of these factors make it nearly impossible to actually enjoy summer.

In this article, we’re going to cut through the noise and dive into my top tips for enjoying summer in the body you have. 

1. Fuel up before and during long summer activities

For outdoor recreationists, summer means spending many days out and about. Now is the time to lay out in the warm sun, swim in cool lakes, and go on outdoor adventures. When you’re outside and active, the last thing you want is to bonk, ending the day early to find a snack. Allow yourself to fully enjoy the spontaneity of summer by keeping a variety of nonperishable snacks on hand. 

Eating between meals gives you the space and satisfaction to make balanced meal choices, versus going into dinner starving, ready to eat the first edible food in sight.

Here are some options for easy nonperishable snacks to keep in every bag. Try to build a two-part snack that includes carbohydrates for energy and protein for sustained fullness:

• Energy gels with nut butter

• Trail mix with nuts and fruit or chocolate chips

• Apple slices and nut butter pouch

• Peanut butter and banana sandwich

• Whole grain crackers and a tuna packet

• Pretzels and peanut butter

• Protein bar (with at least 10g of protein per bar)

2. Choose clothes that make you feel good

When bodies (inevitably) change, people have a bad habit of holding on to clothes that no longer fit properly, or clothes that they want to fit in to “one day”. Rather than being inspiring, keeping clothes that don’t fit is detrimental to mental health and body acceptance. Here are factors to consider when choosing which clothes to keep for summer and which to toss (donate, don’t trash):

• Keep clothes with high-quality materials. Toss fast fashion. This will help you feel good about the clothes you choose and where to invest. 

• Keep clothes that fit you well. Toss any that don’t. Remove the “one day I’ll wear this” mentality.

• Keep clothes that make you FEEL GOOD. You don’t need a reason to toss something that doesn’t feel good on your body, even if it’s trendy.

3. Hydrate

Staying hydrated in the summer can be a constant struggle. Make sure you drink enough water throughout the day, even if you aren’t feeling thirsty! Some symptoms of dehydration (that don’t include thirst) are trouble focusing, fatigue, and dizziness. You don’t want these issues getting in the way of summer fun or work. Try to get about half your weight in ounces of fluid per day.

For example, if you weigh 150 pounds, aim for 75 ounces of water per day.

Other sources of fluids include electrolyte replacements, juice, smoothies, soup, and high-water foods like melons, grapes, and cucumbers.

Taking care of your body requires a combination of caring for your mind, physical body, and heart. Enjoy this summer in the body you have–it’s the only one you get!