By Carly Leaker, Clinical Nutritionist
(BHSc NutDMed)

Summer in Australia is all about sunshine, school holidays, and endless days of activity. Between the beach trips, picnics, and playdates, our schedules can fill quickly and so can the snack requests!

While summer brings longer days and a good dose of vitamin D, the heat, humidity, and busy routines can also leave both parents and kids feeling tired, dehydrated, and irritable.

The good news? With a few simple nutrition tweaks, you can keep the whole family cool, nourished, and energised right through the season.

Hydration that actually works

Most of us know we need to drink more water in summer but hydration isn’t just about how much we drink, it’s also about how well our body absorbs and retains fluids.

When we sweat, we lose electrolytes like sodium, potassium, and magnesium, which play a key role in keeping our energy levels up and muscles functioning properly. Without them, even mild dehydration can cause fatigue, headaches, or cranky moods.

Hydration ideas:

• Include water-rich foods such as cucumber, celery, watermelon, oranges and berries throughout the day

• Add a pinch of sea salt and a squeeze of lemon or orange to your water bottle for a natural electrolyte boost

• Keep mineral water or fruit-infused water on hand for a refreshing alternative to sugary sports drinks

• Freeze slices of citrus or berries into ice cubes. They make water fun for kids and help encourage more sipping throughout the day

Energy from real food (not sugar rushes)

Hot weather can suppress appetites, especially in kids, and quick processed snacks often become the go to. However, relying on refined carbs and sugary foods can cause blood sugar spikes followed by energy crashes the opposite of what we want during busy summer days.

Instead, focus on pairing carbohydrates with protein and healthy fats to keep energy stable and moods even.

Summer snack ideas:

• Apple slices with nut butter or seed butter

• Greek yoghurt topped with berries and chia seeds

• Boiled eggs with cherry tomatoes and crackers

• Homemade frozen yoghurt pops with blended fruit

• Mini wraps with hummus and crunchy veggie sticks

Protein is your summer superpower it supports muscle repair, hormone balance, and satiety. For kids, it also helps stabilise blood sugar between meals.

Include protein in every meal, whether it’s eggs at breakfast, chicken or tofu in wraps, or yoghurt in smoothies, experiment with what they like and ways to pair protein with their snacks.

Cooling meals that still nourish

No one wants to turn the oven on when it’s 35°C outside and the good news is, you don’t need to. Light, colourful meals are perfect for keeping energy up without feeling sluggish. n fact, did you know that some foods are naturally cooling for the body?

Cooling foods help the body feel refreshed, support hydration, and even reduce internal heat. Many of them are packed with water, electrolytes, or natural compounds that promote a refreshing sensation perfect for summer days.

Top cooling foods to include:

• Cucumber & celery: Over 95% water, hydrating and gentle on the tummy

• Watermelon & citrus: Juicy, full of electrolytes and naturally sweet

• Mint & basil: Fresh herbs that give a cooling effect

• Leafy greens: High in water and magnesium, supporting muscles and nerves

Meal ideas for a hot day:

• Breakfast: Smoothie bowls with fruit, oats, chia and a spoonful of nut butter

• Lunch: Rice paper rolls filled with chicken, tofu and leftover vegetables, or cold pasta with a side of diced veggies and berries (cucumber, capsicum, carrots, cheese, strawberries)

• Dinner: Cold noodle bowls with shredded chicken or tofu, cucumber and carrot, or veggie and cheese skewers — great finger food for kids who prefer mild flavours

• Dessert: Frozen banana “ice cream” (simply blend frozen bananas with a splash of milk and vanilla)

If you have little ones, make food fun and interactive. Let them choose their own fruit for smoothies or build their own wraps and rice paper rolls. When kids are involved, they’re more likely to eat (and enjoy) what’s on the plate.

Keeping energy high in summer doesn’t have to mean complicated meal prep or restrictive routines. By focusing on hydration, balanced snacks, and light, nourishing meals, you can help your whole family feel vibrant, calm, and ready to make the most of the sunshine.

For more tips on keeping your family energised this summer, connect with Carly:
@nutrition_with_carly
linktr.ee/NutritionWithCarly

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