Preparing for a Healthy Beach Day: Snacks, Hydration, and Skin Care

Ah, the beach! There is nothing quite like feeling the sun on your face, the sand between your toes, and the waves gently lapping at the shore. Whether you are planning a full day at the beach or just a few hours of sun and sea, preparing ahead can make all the difference in having a healthy, enjoyable day. As a Nutritionist, I’ve seen first-hand how the right snacks, proper hydration, and effective skin care can enhance your beach experience. So let’s dive into the essentials of preparing for a healthy beach day!

Snacks:  What to Pack for Optimal Energy and Nutrition

When you’re spending the day at the beach, it’s easy to get caught up in the excitement and forget about proper nutrition. However, having the right snacks on hand can keep your energy levels steady and prevent the post-beach slump. Here’s what you should consider:

1. Fresh Fruits and Vegetables

Fresh, portable fruits and vegetables are your best friends for a beach day. They’re hydrating, nutritious, and easy to pack. Think:

  • Watermelon
    This fruit is packed with water (about 90%!) and provides a refreshing boost.
  • Berries
    Strawberries, blueberries, and raspberries are rich in antioxidants and vitamins.
  • Carrot and Celery Sticks
    Crunchy and hydrating, they’re perfect for dipping in hummus or guacamole.

2. Nuts and Seeds

Nuts and seeds are fantastic sources of healthy fats and protein, which help keep you feeling full and energised throughout your beach day. Here are some great options to consider:

  • Almonds
    Rich in vitamin E, magnesium, and fibre, almonds are a nutritious and convenient snack that can help maintain your energy levels and support overall health.
  • Walnuts
    Packed with omega-3 fatty acids and antioxidants, walnuts are excellent for brain health and reducing inflammation. They also provide a satisfying crunch.
  • Pumpkin Seeds
    High in iron, zinc, and magnesium, pumpkin seeds are great for supporting your immune system and providing a steady source of energy.

These nuts and seeds are not only delicious but also easy to pack and carry, making them perfect for a day at the beach.

3. Protein-Rich Snacks
Protein helps maintain muscle mass and keeps you feeling full. Pack:

  • Greek or Coconut Yoghurt
    High in protein and can be paired with fruit.
  • Boiled Eggs
    Easy to pack and provide a good protein boost.

4. Healthy Fats

Incorporate some healthy fats to keep your skin nourished and your energy levels stable:

  • Avocado
    A great source of monounsaturated fats and vitamins.
  • Nut Butters
    Almond or peanut butter can be a tasty addition to fruit.

Hydration: Staying Well-Watered Under the Sun

Proper hydration is crucial, especially on a hot day at the beach. The sun and saltwater can quickly dehydrate your body, so it’s essential to drink plenty of fluids. Here’s how to stay hydrated:

1. Water, Water, Water
It’s no surprise, but plain water should be your go-to drink. Aim to drink at least 2 litres (or 8 cups) of water throughout the day. Keep a reusable water bottle with you and take sips regularly. You may also want to try infused water.

2. Electrolyte-Rich Drinks
If you’re sweating a lot, you may need more than just water. Electrolyte drinks can help replenish lost minerals. Look for options with low added sugars and high electrolyte content, such as:

  • Coconut Water
    Naturally high in potassium and other electrolytes. Here is my favourite coconut water.
  • Electrolyte Tablets
    These can be added to water and are handy to carry. I like the
    FourFive Hydro Electrolyte tablets.

3. Herbal Iced Teas
For a refreshing twist, try herbal iced teas. They’re hydrating and can be a great alternative to sugary drinks. Opt for flavours like:

Peppermint Tea: Soothing and refreshing.
Hibiscus Tea: Rich in antioxidants and can be served chilled.

4. Avoid Excessive Caffeine and Alcohol

While it’s tempting to have that cold coffee or a cocktail, both caffeine and alcohol can be dehydrating. If you do indulge, balance it out with extra water.

Skin Care

Proper skin care before, during, and after your beach day can help keep your skin healthy and glowing. Here’s how:

1. Sun Protection

Sunburn can put a damper on any beach day. Use a broad-spectrum sunscreen with at least SPF 30. Apply it generously and reapply every two hours, or more often if you’re swimming or sweating.

  • Sunscreen
    Look for products that are water-resistant and provide protection against both UVA and UVB rays.
  • Sunglasses
    Protect your eyes from harmful UV rays. 
  • Hat and Cover-Up
    A wide-brimmed hat and a cover-up can provide additional protection and shade.

2. Hydrate Your Skin

The sun and salt can dehydrate your skin. To combat this:

  • Moisturise
    Use a hydrating lotion or after-sun gel to soothe and replenish moisture.
  • Aloe Vera
    This natural ingredient is great for calming sunburned skin.

3. Post-Beach Care

After your beach day, make sure to:

  • Shower
    Rinse off saltwater and sunscreen to prevent dryness and breakouts.
  • Exfoliate
    Gently exfoliate to remove dead skin cells and keep your skin smooth.
  • Rehydrate
    Drink plenty of water and use a rich moisturiser to help your skin recover.

Working with a Nutritionist

Consulting a Nutritionist can be helpful in determining the best dietary plan for your individual needs. A Nutritionist can help you create a balanced nutrition plan that includes a variety of nutrient-dense foods that can support your skin health and overall well-being. In addition to dietary advice, a Nutritionist can also provide guidance on lifestyle factors that can impact your skin health, such as stress management, sleep, and exercise. If you’re struggling with skin issues like acne or eczema, it’s also worth consulting with a dermatologist to determine the best course of treatment.

Book an appointment today if you feel like you need more assistance or direction to reach your goals. Online consultation with a Nutritionist is available for clients who live outside the London area or who are unable to come to my office in Harley Street, Central London. You can enjoy the online consultation from the comfort of your home or office and you will be given the same level of personal attention and care that you would experience coming to see me in my office.

Please note, the links provided are Amazon affiliate links. If you buy something using these links, I will receive a small commission, at no additional cost to you. Rest assured that all products recommended have been personally used and endorsed by myself.

Milena Kaler is a is a qualified London Nutritionistsports nutrition, stubborn weight lossdigestive health, and autoimmune disease nutrition specialist. She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.

Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.

Milena’s expertise has been sought by celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.

As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics. Additionally, Milena is a member of the Primary Care Society for Gastroenterology (PCSG).

Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, hormonal, autoimmune diseasemenopause, and skin health.

Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.

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