Youssef El-manea July 21st

What’s not to love about summer? Outdoor picnics, BBQs, relaxing pool afternoons, plenty of ice cream and a well-deserved break after a stressful year of assignments, exams, and more assignments.


In the longer, warmer days of the year, staying fit and healthy can quickly become a difficult task; falling into lazy, unhealthy habits is so, so tempting. But while chilling out and letting yourself go a bit is what summer is all about, it can also be a perfect time to improve your health and build some momentum for the rest of the year.

Here’s our Top Five tips for staying healthy and full of energy this summer:

1. Hydrate, Hydrate, Hydrate

Summer is usually the busiest time of the year – with so much going on in your day-to-day life, that small water bottle you keep on your desk isn’t enough to hydrate you for the whole day. You see, our bodies are 50-60% water weight, and do a brilliant job of regulating our water balance. Not drinking enough water will result in muscle cramps, fatigue, and extreme thirst – or potentially more serious conditions such as hyperthermia and an increased risk of stroke. Dehydration affects our brains as well; especially while exercising or during a summer heatwave – there’s no worse feeling than not being able to think and function properly!

The NHS recommends adults drink about 1.2 litres (six to eight glasses) of water daily to avoid dehydration.

2. Play a Sport

Summer is a great time for outdoor sports. Whether it’s football, volleyball, basketball or tennis, there’s plenty of sports to choose from. Many communities host yoga classes, triathlons and football tournaments throughout the summer so you’ll never run out of activities to get involved in. Ask your friends or family members to join you as well – you’ll have some great fun and keep each other motivated.

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3. Walk Everywhere

When it’s warm and sunny, leave your car keys at home! Walking is the easiest and most accessible way to get yourself fit and feeling reinvigorated – it’s free, requires zero special equipment, and can be done anywhere, anytime. Walking just 30 minutes a day can:

• Boost your immune system

• Lower the risk of heart disease

• Battle obesity

• Lower blood pressure

• Prevent cancer

• Boost your memory

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4. Enjoy Healthier BBQs

We all love a good BBQ during the summer, and although it’s difficult to resist hamburgers drenched in mayonnaise and BBQ sauce, there are many alternative, fresher flavors to embrace instead. This could include grilled chicken and fish with a side of grilled, fresh fruit and veggies. Not only do they taste magnificent, but they will leave your stomach feeling satisfied for longer.

Organizing a BBQ for the family this weekend? Head over to Co-op for some tasty and healthy grilling ideas - get 10% off with your TOTUM card.

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5. Don’t Skip Breakfast

Long, hectic days of fun and action usually mean we don’t make time for breakfast. Big mistake. Not stocking up on nutritious fuel first thing in the morning could potentially cause dehydration, heat overexposure, or fainting. Try to eat whole foods that are full of nutrients – ideally, a balanced breakfast should consist of proteins, healthy fats, and fiber. For example, oatmeal, fruit, yogurt, eggs and whole wheat toast. Try to cut out sugary cereals, white bread and foods which are highly processed.

Get your TOTUM card now to get discounts on everything you need to stay healthy and get more active over the summer!

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