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  • Writer's pictureDr. David Della Morte Canosci


A healthy summer diet is essential as well as any other season throughout the year. With these tips, you can beat the heat.

What helps ensure proper nutrition?


Our body is made up of about 70% of water. We sweat in the summer, and when that happens, we lose a significant amount of fluids and minerals.

Adequate hydration promotes the general well-being of our body and the elimination of toxins. It also helps regulate body temperature and contributes to tissue elasticity.

A state of dehydration, on the other hand, can lead to negative effects such as illness and confusion, reducing the brain’s processing capacity.

The elderly and pregnant/lactating women should pay particular attention to their hydration levels.

It’s important to replenish lost elements by introducing more water into our body.

It is advisable to drink at least ten glasses of water a day in summer (two more than the rest of the year) until reaching a quantity of around two liters.

In addition to regular water consumption, to facilitate the intake of liquids, it is a good idea to choose foods rich in water, vitamins, and mineral salts such as dairy products, fruits, and vegetables.

Fruits and vegetables

There are countless benefits to eating fruits and vegetables. They prevent diseases, especially at the gastrointestinal level, and, since they are satiating, they are effective in slimming diet contexts.

Summer produces some of the best foods to choose from; both for their high water content and for the amount of fiber they contain. They also contain various vitamins and antioxidants, which promote the absorption of mineral salts and iron, essential for low-sodium diets.

It is best to consume seasonal vegetables and fruits, especially locally-sourced ones.

This reduces pollution caused by greenhouse production, fertilizers, pesticides and transport and preserves the product’s original freshness, guaranteeing a greater amount of nutritional properties.

During the summer, it is recommended that we eat vegetables and fruits with a high water content: watermelon, peaches, tomatoes, and cucumbers, all of which have a very high percentage of water (95%) and are low in calories, making them perfect for weight control.


Gut microbiota are the bacteria present in the intestines. Intestinal bacterial flora, very heterogeneous inside, are composed of bacteria that can have protective properties, but can also be harmful under certain conditions.

Avoiding the alteration of microbiota is important for proper intestinal function. Variations can bring several disadvantages, including intestinal disorders, digestive difficulties, lack of concentration, fatigue, weight gain, and food intolerance.

Maintaining balance is essential to proper nutrition based on plant foods, abundant hydration, physical activity, exposure to sunlight, and the intake of probiotics, which are live microorganisms that, when consumed in the right amount, promote general well-being.

The latter can be taken through supplements or foods rich in them, such as milk and yogurt.


Alcohol consumption causes a lot of damage and affects various aspects of the body. It slows digestion and decreases blood supply to internal organs (especially the brain). It should be avoided when on a low-calorie diet because it is often high in calories and has no nutritional advantages.

Alcohol consumption is particularly harmful during the summer because it accelerates dehydration by requiring a greater amount of water to be metabolized and by blocking the production of antidiuretic hormones, which, in turn, increases the loss of fluid through urination.

There is also the dangerous component of addiction. The excessive and continuous consumption of alcohol causes profound damage not only to physical well-being, but also mental health, which can affect several aspects of our social lives.

Between meals

During the summer, it is important to remember to drink throughout the day, not just while eating.

It is definitely wise to avoid drinks that are high in sugars and fats, but, if you want to vary from simple water, you can opt for fruit juices, smoothies, or sorbets, all of which are a tasty way to beat the summer heat.

Fruit is an excellent ally for reducing hunger. It can be eaten whole or in pieces as a snack. It is also a convenient grab-and-go food, making it easy to consume at any time.

At Palazzo Fiuggi, you will find a multidisciplinary team of experts who will guide you in nutritional programs where food is treated like real medicine. Moreover, we have seen first-hand how fundamental it is to keep the body hydrated.

That being said, the thermal springs of Fiuggi are a great way to ensure a complete reset of one’s health.


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