Anna Chokhonelidze’s Summer Tips – How to Eat Properly in Summer

For many people, summer is associated with the sun and relaxation. Often, during the summer, we try to restore our strength so we can return to our daily routines refreshed. Proper and balanced nutrition plays a decisive role in maintaining our health and energy. Here are a few tips to help you plan a healthy summer diet and stay deliciously refreshed during hot days.

In summer, when the sun is blazing and the weather is hot, the body loses more fluids through sweat and evaporation than at any other time of the year. Dehydration can cause serious health problems (weakness, dizziness, headaches, even fainting). That’s why it is essential to drink water at room temperature in adequate amounts. The optimal daily intake is about 30–35 ml per kilogram of body weight. If you are physically active, you should drink even more according to your thirst. Among carbonated beverages, it’s best to choose mineral water, which is abundantly available on the Georgian market.

Summer spoils us with seasonal fruits and vegetables. Including them in your daily diet is a must: they are rich in vitamins, microelements, fiber, and water. They have antioxidant effects, strengthen the immune system, support healthy digestion, and besides their taste, they help refresh and restore fluid balance on hot days. For example, watermelon is 90% water, while also containing vitamins, minerals, and natural sugars. Don’t forget its calories either—every 100 g has about 30 kcal. Berries are a natural treasure chest of vitamins, especially vitamin C. They are low in calories and full of flavor. For instance, 100 g of raspberries contain only 18 kcal. You can even replace ice cream with smoothies made from frozen seasonal fruit.

Seasonal vegetables allow us to prepare countless delicious, low-calorie, and health-friendly summer dishes. This is the best time for those who love culinary experiments with fresh salads. For example, cucumbers are 97% water, with only 12 kcal per 100 g, while also providing vitamins, minerals, and fiber. Tomatoes contain 23 kcal per 100 g, with 85–96% water content, and are rich in vitamins, minerals, and fiber.

One of the best summer refreshments is yogurt (matsoni). Every 100 g has about 54 kcal. It is a source of protein, fats, and carbohydrates, rich in vitamins and minerals, with enzymatic activity that supports healthy digestion in people without lactose intolerance. Yogurt can be enjoyed as a light, easy-to-digest dinner, or used as a healthier substitute for mayonnaise in salads. With seasonal fruits, you can also prepare your own yogurt dessert.

When we sweat heavily in the heat, we also lose minerals, especially potassium. To replenish these properly, it’s a good idea to add fresh greens to your lunch salads and snack on nuts. Nuts are not only rich in minerals and vitamins but are also a natural source of unsaturated fatty acids, plant protein, and fiber.

Wishing you health and a joyful summer!