Smarter Eating in the Summer

Hydrate Before You’re Thirsty

It’s tempting to wait until you feel parched to grab water, but researchers who study exercise in the heat have found that thirst isn’t always a reliable early-warning system. In one controlled study, participants who lost as little as two to three percent of their body weight in sweat still didn’t always feel thirsty.¹ That means people can quietly become dehydrated on hot days without realizing it.

A separate study on hydration strategies in hot, humid conditions found that people who tailored their fluid intake to their actual sweat and sodium losses stayed better hydrated and performed better during intense activity than those who just drank whenever they felt like it.² The takeaway: sip water steadily throughout the day, especially before and after time outdoors, rather than relying on thirst alone.

Lean Into Seasonal, Colorful Produce

Summer farmers markets are full of tomatoes, berries, melons, corn, and leafy greens. That’s great news since eating a variety of colorful plants isn’t just a nice idea, it’s linked to measurable health benefits. One study review linked a diet rich in fruits and vegetables—especially apples, pears, citrus fruits, cruciferous vegetables, and salads—to a reduced risk of cardiovascular disease and cellular damage, as well as a drop in all-cause mortality.³

Leafy greens deserve a special spot on your plate. A clinical trial in the American Journal of Clinical Nutrition reported that eating nitrate-rich leafy greens like spinach and arugula measurably lowered blood pressure compared to a low-nitrate diet, likely because the nitrates in greens helps blood vessels relax.⁴ A simple summer salad with fresh greens isn’t just refreshing—it’s doing real work for your cardiovascular system.

Add A Powdered Greens Drink Mix

Powdered greens drink mixes have exploded in popularity—with good reason! Research suggests that a daily greens drink mix can improve micronutrient status and help to provide an energy boost.^5,6 More exciting, a randomized crossover trial in older people living with obesity found that adding a supplemental greens drink mix to their daily diet—especially those that contain concentrated fruit and veggie extracts, algae like chlorella and spirulina, and grasses—turned back the clock, effectively improving epigenetic aging markers and improving gut microbiome composition.⁷

But remember, while a powdered greens drink mix can help level-up your health, especially on days when your produce intake falls short, it’s not a swap for actual fruits and vegetables. If you use one, think of it as added insurance, not your salad.

Keep Food Out of the “Danger Zone”

Warmer weather doesn’t just affect how you feel—it changes how bacteria behave on your food. A large-scale analysis of two decades of U.S. foodborne illness surveillance data found that infections from Campylobacter, Salmonella, and Shiga toxin-producing E. coli all reach their highest seasonal peak in late July.⁸

The practical takeaway? Perishable foods (think mayo-based salads, dairy, raw meat) shouldn’t sit out for more than two hours—or one hour if it’s over 90°F outside. Pack coolers with ice, keep raw and cooked foods separate, and when in doubt, toss it out. This is one of the simplest ways to prevent a summer cookout from turning into a stomach bug.

Quick Summer Eating Checklist

• Drink water on a schedule—not just when thirsty—especially during outdoor activity.
• Fill half your plate with seasonal fruits and vegetables at meals.
• Choose whole, fiber rich produce first; use a daily powdered greens drink mix to fill nutritional gaps, not as a substitute.
• Use a food thermometer and a timer at cookouts; don’t let perishables sit past two hours (one hour if it’s over 90°F).
• Pack a cooler with ice packs for any food headed outdoors, and keep raw meat separate from ready-to-eat foods.

Summer eating doesn’t require a strict plan, just a bit of attention to hydration, food safety, and getting real produce on your plate. The science is pretty consistent: whole foods and steady hydration do most of the heavy lifting. Powdered greens drink mixes work best as a helper, not a headliner.

References

1. Adams WM, Vandermark LW, Belval LN, et al. The utility of thirst as a measure of hydration status following exercise-induced dehydration. Nutrients. 2019;11(11):2689.
2. Li H, Early KS, Zhang G, Ma P, Wang H. Personalized Hydration Strategy to Improve Fluid Balance and Intermittent Exercise Performance in the Heat. Nutrients. 2024;16(9):1341.
3. Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. 2017;46(3):1029-56.
4. Sundqvist ML, Larsen FJ, Carlström M, et al. A randomized clinical trial of the effects of leafy green vegetables and inorganic nitrate on blood pressure. American Journal Clinical Nutrition. 2020;111(4):749-756.
5. Gonzalez AM, Townsend JR, Sapp PA, et al. Effect of AG1® supplementation on nutritional adequacy and gut microbial composition in trained adults. Frontiers in Nutrition. 2026;13:1783951.
6. Boon H, Clitheroe J, Forte T. Effects of greens+: a randomized, controlled trial. Canadian Journal of Dietetic Practice and Research. 2004;65(2):66-71.
7. Robinson LA, Cavanah AM, Lennon S, et al. Epigenetic and microbiome responses to greens supplementation in obese older adults: results from a randomized crossover-controlled trial. Frontiers in Nutrition. 2026;13:1750030.
8. Simpson RB, Zhou B, Naumova EN. Seasonal synchronization of foodborne outbreaks in the United States, 1996-2017. Scientific Reports. 2020;10(1):17500.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.