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Nutrition for your summer activities

In the summer heat, making sure you stay well fuelled and well hydrated during sports activities is essential. Here are some snack ideas.

Trail Mix

While working up a sweat as you take part in your favourite summer sports activities, you must remember to drink plenty so you don’t get dehydrated, and you must also make sure you’ve eaten enough to refuel your energy levels. Always leave the house with some healthy snacks that’ll replenish your body well. Here are some ideas of what to bring.

Trail mix

A handful of trail mix that includes unsalted nuts and dried fruit is a great choice for many reasons. It’s easily portable, and it’ll provide your body with protein, healthy fats and a bit of sugar. Place a handful of trail mix per person into a sandwich bag; you won’t need to eat much, as a small handful will go a long way. Plus, you don’t have to worry about it getting bruised like you would an apple, for example, when it gets tossed around your backpack.


Though prone to getting bruised if carried in your bag on a hike, for example, fruit is a great quick snack, and it’s easily portable when taken whole (whole apples, bananas, peaches, etc.). If you have a basket or a backpack, you can also bring some cut-up fruit in lightweight containers — think pineapple, watermelon and orange wedges. These fruits, while helping to keep you hydrated, are also beneficial because they’ll replenish lost sugar and electrolytes. Dried dates are another good sport snack, since they’re small (they can easily be tucked into your fuel belt) and will give you an instant boost of energy during a run, for example.

Water and sports drinks

When taking part in summer sports, never leave the house without a full water bottle. And don’t wait to drink until you feel thirsty; by that point, you’re already dehydrated. Aim to sip some water every 15 minutes or so. If your sport has you playing for more than an hour, then be sure to drink a sports drink that’ll replenish your electrolytes.

Crackers with cheese or peanut butter

Prepare some whole-grain crackers with either peanut butter or a few slices of cheese, and you’ve got yourself a satisfying snack that’ll provide you with carbs for energy and protein and fats for recovery.

More on health

Soccer mom duty:  Snacks for game day
The best foods to eat after exercise
Snack wisely

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