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

Ah, the beach! There’s nothing quite like feeling the sun on your face, the sand between your toes, and the waves gently lapping at the shore. Whether you’re planning a full day by the sea or just a few hours of sunshine, preparing ahead can make all the difference in having a healthy, enjoyable experience. As a Registered Nutritionist in London, I’ve seen firsthand how the right snacks, proper hydration, and smart sun-care choices can elevate your beach day while supporting your overall wellbeing. So let’s dive into the essentials for creating a healthy, energising, and stress-free day at the beach!

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 Mayfair, 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.

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Preparing for a Healthy Beach Day. Snacks, Hydration & Skin Care.

Snacks: What to Pack for Optimal Energy and Nutrition

Hydration: Staying Well-Watered Under the Sun