A day spent poolside, hiking or lounging at the beach can leave you feeling drained long after you’ve packed up your towel. Warm weather makes it easy to lose more fluid than you realize, especially if you’ve been sweating in the heat for hours.
Dehydration is a common warm-weather concern, and even mild dehydration can leave you feeling tired, headachy or slightly dizzy without you realizing why. And it’s not just your energy levels that take a hit. Hours in the sun can also leave your skin feeling dry, tight and overheated—or worse, sunburned.
The good news is that what you eat and drink can help you recover after a long day in the heat. Certain foods and beverages can support hydration, help replace lost electrolytes and provide nutrients that are good for your skin and overall well-being. Here are seven foods and drinks dietitians recommend after a long day in the sun.
1. Watermelon
When you’ve been out in the heat all day, watermelon is a practical first choice. It’s light, cooling and easy to eat, even if your appetite is lagging after hours in the sun. Plus, if you buy it pre-cut, it requires zero prep.
On the hydration front, it’s hard to beat. “Watermelon is an excellent choice for recovery after sun exposure. With about 92% water, it helps combat dehydration,” says Whitney Stuart, M.S., RDN.
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