For many people, a day at the lake or beach is simply part of summer: sun, water, family, friends - and of course delicious snacks by the lake. But with temperatures of over 30 degrees in the shade, cool boxes full to bursting and the constant alternation between exercise and relaxation, the question quickly arises: what is actually good for me (and my body) - and what should I pay more attention to?
In this article, you'll get practical tips on how to eat not only deliciously but also smartly at the beach. For more energy, less sluggishness - and maximum swimming fun.
🍉 1. hydration is not a side issue
Sounds banal - but it's crucial: Drink, drink, drink.
The sun is beating down, your body is sweating, and after a short time you lose a lot of fluid and electrolytes through your skin and breath.
Water is and remains the best choice, preferably with a squeeze of lemon or a few mint leaves for a fresh kick. Unsweetened iced tea or diluted juice spritzers are also good companions.
2. snacks by the lake - can you treat yourself?
Of course - summer without ice cream is like swimming without water. But instead of inhaling five scoops of ice cream in a row, why not savour it more consciously?
- Fruit ice cream or homemade nice cream (e.g. made from frozen banana) are often lighter
- Frozen grapes or pieces of melon from the cool box are refreshing and hydrating
- Rice cakes, dates with nut butter or bleibwacker bars are practical and nutritious snacks by the lake
The motto: Pleasure instead of burden. Your body has In the heat less capacity for heavy food anyway. It's better to eat smaller snacks by the lake more often instead of a huge meal that will tie you to the floor afterwards.
🍔 3. barbecuing & bathing - please keep your distance
Barbecue by the lake? Sure (if permitted at the lake). But jumping into the water straight afterwards is not a good idea. After a hearty meal, your blood flow concentrates heavily on your stomach and intestines - which weakens your circulation and muscles.
The result: an increased risk of muscle cramps and circulatory problems when swimming.
🔔 Rule: Take a break of at least 30-60 minutes after eatingbefore you go back into the deeper water. In the meantime: put your feet in the water, rest a little, drink. And then off you go again!
🥗 4. the best beach food? Light, cool - and honest
If you want to prepare something for the beach yourself, look out for foods that:
- are easily digestible
- do not spoil quickly
- Supply moisture
- and still fill you up
Examples:
- Wraps with hummus, vegetables and fresh herbs
- Couscous or quinoa salad with tomatoes, cucumber and a little olive oil
- Melon and feta salad (preferably the plant-based version)
- Leadwacker ready meals
5. sweet drinks & juices - enjoy in moderation
On hot days, it is particularly tempting to reach for cool drinks - and sweet juices, lemonades and iced teas are often at the top of the list. Of course: they taste refreshing, promise energy and are available almost everywhere.
However, the high sugar content can quickly become a burden.
Sugary drinks lead to a rapid rise in blood sugar levels - which then drop again just as quickly. The result: tiredness, a renewed feeling of hunger or even slight circulatory problems.
In addition, sugar bombs such as cola or sweetened iced tea don't exactly stimulate your drinking flow - on the contrary: they often make you even thirstier without really hydrating you.
🧊 What helps?
If you don't want to miss out on juice, mix it generously with water - in a ratio of 1:3 or even 1:4, so you get flavour but without the full dose of sugar. And when it comes to soft drinks, the following applies: rather as an exception and a conscious indulgence - not as a thirst quencher.
For real refreshment, water (preferably with a little lemon or herbal tea) is always the better choice. Your circulation, your teeth and your energy levels will thank you for it.
🍺 Alcohol at the lake - more risk than refreshment
A cool beer in the sun, a sparkling cocktail by the lakeside - for many, that sounds like pure summer. But alcohol is anything but refreshing for the body, especially in hot weather. This is because it has a vasodilating effect, draws water from the body and puts additional strain on the heart and circulation.
Even a small glass can have a faster and more intense effect than usual in temperatures above 30 °C. Circulatory problems, dizziness or headaches are not uncommon - especially when alcohol is combined with direct sunlight and too little liquid.
Our tip: If you don't want to do without it completely, it's better to do it in the late afternoon or evening - when the worst of the heat is over. And: always drink a large glass of water in between. That way you can enjoy the day by the water without unnecessarily stressing your body.
🧂 Savoury snacks - but with caution
If you lie in the sun for a long time or sweat a lot - whether from playing with the kids, beach volleyball or simply from the heat itself - you not only lose water, but also important electrolytes such as sodium. And this is where salty snacks by the lake come into play.
A few lightly salted nuts can help to bring the salt balance back into equilibrium. This prevents headaches, dizziness and drowsiness - typical signs of a slight mineral deficiency.
But as always: in moderation rather than in bulk. Too much salt can increase thirst and put additional strain on the body. It is therefore better to choose natural snacks - unsalted or only lightly salted - and combine them with plenty of water or an isotonic drink.
So you stay fit and clear-headed even after hours at the lake - and enjoy your summer day for longer.
Summer, sun, full and safe
Beach days should be fun. With the right snacks at the lake, you can avoid circulatory problems, bloating or heat exhaustion - and ensure that you and your family can relax and enjoy the day.
Are you still missing the right snacks on the beach? Then order our bleibwacker snack pack. Diverse. Healthy. Naturally sweet.
Stay light, stay awake - and if possible: stay wacker. 🌿
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