5 Summer Nutrition Myths You Need to Bust

A few Words about Summer Nutrition

In summer, the body’s needs change. Increased temperature, sweating, and holidays alter our routine and, along with it, our eating habits.

The body’s needs adapt, and we sweat more, spend hours at the beach and in the sun, travel, and often eat off-schedule.

To maintain energy, proper hydration, and balance, focus on the following:

• Proper hydration – Heat increases fluid loss through sweat. Don’t wait until you’re thirsty to drink water. Aim for 2 liters daily (or more, if you sweat a lot or exercise). Drink water regularly, not just when you’re thirsty. Include cool, sugar-free drinks, water-rich fruits (watermelon, melon, peaches), and seasonal vegetables in your plan.
• Balanced meals – You can enjoy cool summer dishes with salads containing a protein source (e.g., egg, tuna, legumes), healthy fats (olive oil, avocado), and complex carbohydrates (whole-grain rusks, quinoa). Use fresh seasonal fruits and vegetables for maximum nutrition.
• Beware of alcohol and frozen desserts – Don’t be fooled by “refreshing” drinks – alcohol dehydrates and adds “hidden” calories. Opt for lighter versions of sweets or make homemade alternatives.
• Routine stability – Even if you’re on vacation, try to maintain frequent meals and avoid snacking all day.
• Safe physical exercise – Exercise during cooler hours (early morning or late afternoon) and always replenish fluids and electrolytes. A little daily movement (swimming, walking, light exercise) will help you maintain a good metabolism and better mood.

Summer is not a time for deprivation, but for well-being and nourishment. With proper planning, it can become the ideal ally for your physical condition and mental health.

It brings with it sun, sea, carefree days, but also a plethora of nutritional advice that circulates by word of mouth or floods social media.

Many of these are based on old beliefs, misinterpreted information, or trends that lack scientific basis.

From ““eat only fruits and salads to stay light”” to the idea that ““beer hydrates””, these myths not only don’t help, but can lead to wrong choices, nutritional deficiencies, or disappointment.

Myth 1: “in Summer, You Don’t Need to Eat much – Fruits and Salads are Enough”

Myth:

Heat reduces appetite, and many believe that it’s enough to consume only cool foods, such as fruits and salads. In fact, some think that this way they will lose weight more easily.

The truth:

Although temperature affects appetite, the body’s needs for energy, protein, and nutrients remain the same and often increase, especially if you are more active, exercise, or sweat more due to heat.

Fruit salads, while hydrating and nutritious, do not provide enough protein, healthy fats, or complex carbohydrates, which means you won’t feel full, you’ll get hungry often, and you’ll end up snacking more.

What to do:

Prepare complete and balanced summer meals, adding to your plate:

• Protein (e.g., tuna, egg, feta, chicken, chickpeas).
• Healthy fats (e.g., olive oil, tahini, avocado).
• Complex carbohydrates (e.g., bulgur, quinoa).
• Seasonal vegetables and fruits.

This way, you will be sufficiently full without deprivation and will give your body everything it needs for energy, good mood, and proper metabolism – even in the heart of summer.

Myth 2: “Beer Hydrates Because it Contains Water”

Myth:

In summer, ice-cold beer seems ideal for “cooling down”, and many consume it with the belief that it helps with hydration, especially since “it’s almost all water.”

The truth:

Beer, although it contains over 90% water, also contains alcohol, which acts as a diuretic, meaning it increases fluid excretion through urine.

This means that, instead of hydrating, it can cause dehydration, especially if consumed in large quantities and without simultaneous water intake.

This effect is intensified when beer consumption is combined with sun, intense sweating, or physical activity, where the body’s hydration needs are already increased.

What to do:

• Never count alcohol as a source of hydration.
• If you want to enjoy a drink, make sure to accompany it with plenty of water.
• For true hydration, prefer:
• Water with lemon slices or mint for an extra feeling of coolness and freshness.
• Sparkling water.
• Fresh fruit juice or smoothie.
• Cold unsweetened tea.
• Herbal and fruit infusions.

Beer can be occasionally refreshing, but it should not replace water – especially in hot conditions or after sweating.

Myth 3: “if You Sweat a Lot, You Burn more Calories”

Myth:

Many associate intense sweating with exercise effectiveness or fat burning, believing that the more you sweat, the more calories you “melt” and consequently lose weight.

The truth:

Sweat is a thermoregulation mechanism, not an indication of caloric expenditure. The body sweats to regulate its temperature when it increases due to heat or physical activity.
How much someone sweats depends on many factors: ambient temperature, humidity, hydration, gender, physical condition, and even genetic predisposition.
Caloric expenditure depends mainly on the intensity, duration, and type of activity, not on how much you sweat. For example, you might sweat a lot in a sauna, but you don’t burn a significant number of calories.

What to do:

• Focus on the quality of exercise, not on how much you sweat.
• Make sure to replenish fluids and electrolytes after sweating, especially in summer.

Sweat is an indication of temperature regulation – not a measure of success in fat burning.

Myth 4: “Watermelon is Fattening Because it Has a Lot of Sugar”

Myth:

Because watermelon has a sweet taste, many consider it “fattening” or “forbidden” in diets. There is even a perception that it contains a lot of “sugar” and raises blood sugar.

The truth:

Watermelon, like most fruits, contains natural sugars (fructose), but its total caloric value is low: about 30 calories/100g. Also, due to its high water content (~92%), it contributes significantly to hydration.
Although it has a high glycemic index, the glycemic load, i.e., how much it ultimately affects blood sugar in a realistic portion, is low when consumed in normal quantities.

What to do:

• Enjoy watermelon as a cool snack or dessert after a meal.
• Combine it with a little feta, walnuts, or yogurt for greater satiety and stable glucose levels.
• Avoid overeating when you’re hungry and remember that excess is fattening, not the fruit itself.

Watermelon is a summer ally, not an enemy of nutrition, especially if combined correctly, it can keep you full for hours.

Myth 5: “You Don’t Need Vitamin D Supplements in Summer”

Myth:

Since we have plenty of sunshine in summer, many take it for granted that they get enough vitamin D just by sun exposure, and therefore, there is no need for dietary intake or supplementation.

The truth:

The synthesis of vitamin D through sun exposure depends on many factors:

• the duration and time of exposure,
• latitude (e.g., Southern vs. Northern Greece),
• sunscreen use, which blocks almost 100% of synthesis,
• skin color, age, and body mass index.

Even in summer, many people, especially the elderly, those who work indoors, or avoid sun exposure, show vitamin D deficiency.

Also, diet does not easily cover needs: few foods contain sufficient amounts of vitamin D (e.g., fatty fish, liver, fortified products).

What to do:

• If you have a history of insufficiency or deficiency, continue supplemental administration with the recommendation of a healthcare professional, even during the summer months.
• If you don’t know your levels, you can have your 25(OH)D measured in your blood.
• If you are not often exposed to the sun or always wear sunscreen (based on the correct instructions), do not take it for granted that you are covered.

Vitamin D is essential for immunity, bones, and mood, and its deficiency doesn’t stop just because “it’s sunny outside.”

Conclusion

Summer is a time for carefree living, but also an opportunity to take care of our body and health with correct, informed choices. Nutritional myths, however “innocent” they may seem, can lead to misunderstandings and mistakes that negatively affect well-being, body composition, or even mood.

Scientific knowledge helps us distinguish truth from misinformation. No extreme solutions or deprivations are needed – just balance, consistency, and personalized guidance.

Summer is not a time for deprivation. With small adjustments and balance, you can:

• maintain or lose your weight,
• support gut health and skin health,
• feel light without being hungry,
• enjoy the season with well-being.

Live the season wisely, with hydration and quality meals. And remember that when you have questions, your dietitian is the right person to show you the way through the confusion of myths.