Hot Tips! Skip the Over-Indulgence this Summer Holiday
It’s an integral part of South African culture to enjoy the summer season, with its extended holiday period spanning December and the start of the new year. The hot days and warm nights provide ideal conditions for outdoor activities, giving everyone more opportunities to stay active and enjoy social gatherings. However, along with the higher temperatures and the whirl of year-end parties, festive celebrations, and holiday get-togethers, there are often shifts in our eating habits, as well as the risk of over-indulging.
Here’s an evidence-based roadmap from Registered Dietitians Retha Harmse and Faaizah Laher, spokespeople for the Association for Dietetics in South Africa (ADSA), to help you navigate nutrition this summer.
Embracing Lighter, Nutrient-Dense Choices
Both Faaizah and Retha highlight that summer offers plenty of opportunities to make healthier choices and focus on balanced meals. With the heat, it’s natural to lean toward salads, vegetable-based dishes, and fruit smoothies instead of hot breakfasts. These lighter choices also help us incorporate a wide range of fresh, colorful produce into our meals.
Retha notes, “It’s normal for appetite to decrease in hot weather, so you should focus on nutrient-dense foods to meet your nutritional needs, even if you’re eating less. Fortunately, summer provides an abundance of fresh fruits and vegetables, at their peak flavor and nutritional value. This is a great time to try out recipes that showcase seasonal produce, like gazpacho with fresh tomatoes, crisp green salads, or berry parfaits with yogurt.”
Balancing Indulgence and Nutrition
The year-end and holiday season is often a busy time for socializing, which can make it challenging to maintain healthy eating habits. This season typically involves more outings, barbecues, and gatherings, as well as traditional festive feasts filled with rich foods.
Faaizah shares her tips for staying on track:
- Plan Ahead – If you know you’re invited out, try planning your meals for the day or week to include lighter, nutrient-dense foods. This can help prevent you from feeling too hungry when faced with party food.
- Enjoy a Pre-Event Snack – Eating a small, balanced snack 30 minutes to an hour before a party can make a difference. For example, try a snack with protein, carbs, veggies, and fats, like hummus, pita, cucumbers, and avocado.
- Make Mindful Pairings – Balance heavier sides with smaller portions of richer mains. Pair a generous serving of roasted vegetables or a green salad with a moderate portion of meat. Or, if you’re set on creamy potato bake, balance it with lean meat and lots of colorful salad.
- Limit Visits to the Buffet – Dish up a small portion of all the foods you enjoy and try not to go back for seconds. Eating slowly and savoring your food can help you feel satisfied without overindulging.
Retha also advises that we choose indulgences thoughtfully while allowing some flexibility. “One indulgent meal won’t derail your overall healthy lifestyle. Enjoy it and then return to your regular habits. Choose treats you truly enjoy and skip those that aren’t as important. And remember, allowing yourself to enjoy special foods without guilt can prevent the cycle of restriction and overindulgence.”
Staying Hydrated in the Heat
One of the biggest nutritional challenges over summer is staying hydrated. With higher temperatures and increased activity, we tend to sweat more, losing fluids and electrolytes.
“Staying well-hydrated is essential to feel your best during the summer months,” says Retha. “The general recommendation is eight glasses of water daily, but you may need more in summer. Listen to your body’s signals and adjust accordingly. Smartphone apps can help you track water intake and set reminders.”
Retha’s practical hydration tips include:
- Add Natural Flavor to Water – Boost the flavor of your water by adding slices of citrus, berries, cucumber, or fresh herbs like mint.
- Try Iced Herbal Teas – Enjoy iced herbal, fruit, and flavored teas to increase fluid intake without added sugar or caffeine.
- Limit Dehydrating Drinks – Reduce alcohol and caffeine, which can increase fluid loss. Balance these drinks with extra water.
- Hydrate Around Physical Activity – Drink water 30 minutes before exercise, take sips during, and replenish fluids afterward with water or a natural electrolyte drink.
- Snack on Hydrating Foods – Include snacks like watermelon, honeydew, peaches, celery, and cucumber to help you stay hydrated.
- Check for Hydration Signs – Light-colored urine typically indicates good hydration, while darker urine may mean you need more fluids. Be aware of dry mouth, fatigue, headaches, or dizziness as signs of dehydration.
A Holistic Approach to Summer Well-being
Finally, the holiday season is best enjoyed by focusing holistically on your well-being. Exercise regularly, prioritize good sleep, and cherish meaningful social connections. These elements all contribute to a healthy lifestyle while allowing you to enjoy summer to its fullest.

Summer
Retha’s Classic Gazpacho Recipe
For a refreshing and nourishing summer meal, try Retha’s classic gazpacho.
Ingredients:
- 6 ripe tomatoes, cored and roughly chopped
- 1 large cucumber, peeled and chopped
- 1 red pepper, seeded and chopped
- 1 green pepper, seeded and chopped
- 1 small red onion, chopped
- 2 cloves garlic, minced
- 3 tbsp extra-virgin olive oil
- 2 tbsp red wine or sherry vinegar
- 1 tsp salt, or to taste
- 1/2 tsp freshly ground black pepper
- 1/2 tsp ground cumin (optional, for depth)
- A pinch of cayenne pepper (optional, for heat)
- 2 cups cold water (or low-sodium tomato juice to adjust consistency)
- Fresh basil or parsley, for garnish
Instructions:
- Prepare the Vegetables: In a large bowl, combine tomatoes, cucumber, peppers, onion, and garlic.
- Blend the Soup: In batches if necessary, blend the vegetables with olive oil and vinegar to your desired consistency—smooth or chunky.
- Season and Adjust: Pour the blended mixture into the bowl. Stir in salt, black pepper, cumin, and cayenne pepper. Add tomato juice or water as needed.
- Chill: Cover and refrigerate for at least 2 hours to let the flavors meld.
- Serve: Garnish with fresh basil or parsley and drizzle a little olive oil if desired.
Optional Toppings: Diced avocado, croutons, cucumber, or a dollop of sour cream or Greek yogurt.
Nutritional Information
Per serving (assuming 6 servings):
- Energy: ~101 kcal
- Protein: 2.1 g
- Carbohydrates: 8.9 g (sugars: 6.5 g)
- Total fat: 7.5 g (saturated fat: 0.98 g)
- Dietary fiber: 2.8 g
- Sodium: 50-150 mg (depending on added salt)
Enjoy your homemade gazpacho and savor the flavors of summer!
Summer
