Last Updated on June 23, 2026 by Mandy Tyler, M.Ed., RD, CSSD, LD
Fuel-Up for Summer Workouts
Wondering how to fuel-up for summer workouts? Having a sports nutrition plan in place can help you to maximize your training and achieve your summer performance goals.
Let’s explore top nutrition tips to help ensure you are optimally fueled for your summer workouts.
Fuel-Up for Morning Summer Workouts
During the summer it is common for athletes to have morning workouts, as coaches aim to beat the heat of the day. In the rush to get out the door, it is all too easy for athletes to skip fueling for their workouts.
As a mom of teen athletes, I know my kids prefer to sleep until the very last minute, which leaves little time to eat.
Planning ahead with breakfast in the car ideas, as well as easy to eat pre-workout snacks, can make a big difference on rushed mornings.
What to Eat Before a Summer Workout
Prior to a morning workout, I encourage athletes to focus on high-carb snacks, which will provide them with a quick source of energy for the upcoming session.
Athletes can add a small amount of protein or healthy fats to their pre-workout snack, which will help with satiety.
However, I recommend athletes limit foods that are too high in fat, fiber, and/or protein close to the start of their workouts. These nutrients slow down digestion and may lead to GI distress during exercise (1).
Snacks Ideas for Before a Summer Workout
Some of my top snack choices for athletes before a summer workout include:
- Banana or small piece of fresh fruit
- Applesauce squeeze pouch (or two)
- Bagel with jelly
- Protein toaster waffles
- Breakfast bars
- Instant oatmeal with nut butter
- Oatmeal energy bites (recipe from Kiran Campbell, RDN)
Pro Tip: If athletes have trouble eating before a morning workout, I suggest trying applesauce or even apple juice. I find that most athletes I work with tolerate these options well before exercise.
Prioritize Hydration for Summer Workouts
As the summer heat ramps up, it is essential for athletes to make sure they stay hydrated. Dehydration will not only effect sports performance, it also increases an athlete’s risk of heat illness.
It is important for athletes to be aware that dehydration is cumulative. If an athlete does not replace the fluid lost during an exercise session, the athlete will start the next workout in a dehydrated state (2).
Cumulative dehydration over several days can be dangerous, further increasing an athlete’s risk of developing a serious heat illness (3).
Hydration Tips for Summer Workouts
When athletes sweat, they lose both fluid and electrolytes (mainly sodium) from their bodies. Each athlete is unique in regard to the amount of fluid as well as the amount of electrolytes lost in sweat.
When possible, I encourage athletes to work with a sports dietitian for an individualized hydration plan for activity that meets their specific needs.
However, general hydration tips that athletes can follow for summer workouts include (1, 2):
- Before Exercise: Drink ~16 fl oz of fluid ~3 hours before exercise (with your pre-workout meal)
- Drink another ~8 fl oz of fluid in the ~30 minutes before exercise
- During Exercise: Drink 4-6 fl oz of fluid (several big gulps from your water bottle) every 15-20 minutes of exercise
- Rehydrate After Exercise: Weigh yourself before and after exercise; drink 20-24 fl oz of fluid for each pound of weight lost during activity
Pro Tip: For additional tips for staying hydrated in the summer heat, make sure to check out my blog with summer hydration tips for athletes.
Hydrate Throughout the Day
In addition to having a hydration plan for activity, I encourage athletes to stay on top of their hydration needs throughout the day.
Simple daily hydration tips for summer include:
- Drink a glass of water as soon as you get out of bed in the morning
- Carry a refillable water bottle and sip on it throughout the day
- Drink a healthy beverage, such as milk, water, or 100% fruit juice, with meals and snacks
- Enjoy fruits and vegetables that have a high-water content, such as: watermelon, strawberries, cantaloupe, cucumbers, and celery
Recovery Nutrition Tips for Summer Workouts
Following a summer workout, I encourage athletes to support their recovery nutrition needs with a well-planned meal or snack.
The three goals of recovery nutrition include:
- Rehydrate: Replace fluid and electrolytes lost in sweat
- Refuel: Replace energy stores (carbohydrates) used during the workout
- Build and Repair: Consume protein to build and repair muscles
When athletes have limited time between exercise sessions (< 24 hours) prioritizing recovery nutrition is important. This may include athletes doing multiple workouts in the same day, training with school and club sports, or participating in summer tournament competitions.
What to Eat After a Summer Workout
A well-planned post-workout snack can support athletes with meeting their recovery nutrition needs after a summer workout.
I encourage athletes to plan ahead and pack snacks in their gym bag or a cooler to have available after their workout session.
Some of my top post-workout snack ideas include:
- Chocolate milk, granola bars
- Greek yogurt, mixed berries, protein granola
- Beef jerky, pretzels, 100% fruit juice
- Peanut butter and jelly sandwich, banana, milk
- Hard-boiled eggs, grapes, almonds, 100% fruit juice
- Greek yogurt drink, breakfast bars
- Turkey and cheese wrap, 100% fruit juice
Athletes can then follow-up their post-workout snack with a well-balanced meal in the next couple of hours.
Pro Tip: Make sure to check out my recovery foods blog for top food choices to include in post-workout meals and snacks.
What if I’m Not Hungry After a Summer Workout?
It is common for athletes not to feel hungry after a workout, especially when exercising in the summer heat.
When athletes exercise their body core temperature rises (hot and humid environments further elevate this). The elevated core temperature can result in athletes experiencing a decreased appetite and reduced desire to eat (4).
In situations when athletes are not hungry post-workout, I suggest they enjoy a post-workout smoothie to meet their recovery nutrition needs. A fruit smoothie can be a refreshing option after an intense summer workout.
Pro Tip: Chocolate milk is also a great recovery drink option for athletes. It provides fluid, electrolytes, carbohydrates, and protein – supporting athletes with meeting all three of their recovery nutrition goals. Plus, as athletes commonly remind me, it tastes great too!
Two-a-Day Summer Workouts
Athletes doing two-a-day summer workouts need to make sure they have a plan in place for recovering between workout sessions.
When athletes have limited time between workouts, they should prioritize rehydrating with fluid and electrolytes as well as refueling with carbohydrates.
Pro Tip: Make sure to check out my blog on fueling for two-a-day workouts for additional sports nutrition guidance.
Fuel-Up for Summer Workouts
You are now set with key sports nutrition tips to help ensure you are optimally fueled for summer workouts.
For additional sports nutrition tips for athletes, make sure to check out my blog on healthy snacks for athletes.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
