When you’re wondering what to eat before and after a workout in summer, your choices can make or break your energy, recovery, and results in the heat.
In hot weather, your body works harder to regulate temperature. You sweat more, lose fluids faster, and burn energy quicker than usual. This means your pre- and post-workout nutrition needs a smart seasonal plan that keeps you cool, strong, and well-fueled—without feeling sluggish or nauseous.
We asked obé instructor and nutrition coach Nicole U. for her expert advice on what to eat before and after a workout in summer, from pre-workout snacks to recovery meals when it’s 90° and sunny.
Find even more summer nutrition advice at the obé Nutrition hub.
The Summer Food Shift: What Changes About What to Eat Before and After a Workout in Summer?
As temperatures rise, our bodies crave lighter, water-rich meals to stay hydrated and energized.
“Summer means more outdoor activity and sun exposure. The heat naturally makes us want hydrating foods like watermelon, cucumbers, oranges, and crisp lettuce,” says Nicole. “It’s salad season for a reason!”
Grilling more often, using fewer oils, and enjoying no-cook meals like smoothies and wraps also reflect how what to eat before and after a workout in summer shifts with the season. Your digestion slows down slightly in the heat, so lighter meals feel better.
Still, balancing your macronutrients—protein, carbs, and healthy fats—remains key for energy and recovery.
Why Knowing What to Eat Before and After a Workout in Summer Matters More
Heat causes your body to lose more electrolytes, fluids, and energy overall. That’s why knowing what to eat before and after a workout in summer is critical for maintaining performance and speeding recovery.
Before Your Workout: Smart Eating Tips for Summer Workouts
- Hydrate Early: Start drinking water well before you exercise to stay ahead of sweat loss.
- Choose Energizing Carbs: Light snacks with carbs, like toast or fruit, fuel muscles for your workout.
- Avoid Dizziness: Never exercise on an empty stomach in heat; a small bite helps maintain stable blood sugar.
Learn more: 7 Summer Wellness Habits to Boost Energy & Own the Season
After Your Workout: What to Eat to Recover Faster in Summer Heat
Cool Down Inflammation: Anti-inflammatory foods like berries and leafy greens support recovery in hot weather.
Rehydrate: Replace fluids and electrolytes lost during sweating with water or low-sugar electrolyte drinks.
Refuel Muscles: Combine protein and carbs to repair muscle and replenish energy stores.
Nicole’s Favorite Meals: What to Eat Before and After a Workout in Summer
Simple, balanced meals work best for summer workouts. Here are Nicole’s top picks.
Pre-Workout Snacks:
- Banana with almond butter
- Greek yogurt with granola
- Fruit + protein smoothie
- Cottage cheese and berries
- Sweet potato
- Avocado toast on whole-grain bread — perfect example of what to eat before a workout in summer to stay energized and hydrated.
Post-Workout Meals:
- Grilled chicken with veggies
- Smoothie bowl with protein and fruit
- Eggs with whole-grain toast
- Cottage cheese on a bagel with sliced tomato
- Sliced watermelon — a hydrating post-workout recovery food, ideal for what to eat after a workout in summer.
Each hits the trifecta: carbs for energy, protein for recovery, plus bonus hydration if paired with fruits and veggies.
Read more: Stop Watching “What I Eat in a Day” Videos—Here’s Why
Extra Summer Nutrition Tips for Staying Fueled and Hydrated
Summer brings extra nutrition challenges — poolside drinks, ice cream, travel snacks. Here are Nicole’s best tips for staying on track:
- Load up on fresh produce: Seasonal fruits and veggies keep you hydrated and nourished.
- Hydrate often: Drink water throughout the day and snack on water-rich foods like watermelon, cucumbers, and oranges.
-> Learn more: 4 Pro Tips to Level up Your Hydration—for Good - Keep meals light but filling: Salads, wraps, grilled fish, smoothie bowls—pair protein, fiber, and healthy fat.
- Enjoy treats in moderation: Ice cream and poolside drinks are great, just not daily. Swap fruit popsicles for lighter refreshment.
- Plan and pack your own snacks: For the beach or road trips, bring healthy options like trail mix, hard-boiled eggs, or hummus with veggies.
- Watch liquid calories: Alternate alcoholic drinks with water and try flavored or sparkling water to stay refreshed.
Want to keep your workouts cool, too? Explore the Fresh Air Fit collection, check out the Travel Hub for equipment-free workouts on the go, or try our walking workouts to stay moving while enjoying the weather.
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