Summer and vitamins: The “hidden” deficiencies we should not ignore

Summer is, for many, the most enjoyable time of the year: sunshine, holidays, beach outings, light meals, and relaxation. However, behind the carefree spirit of the season, our body faces important changes that directly affect our nutrition and overall health. High temperatures, increased sweating, reduced appetite, and changes in dietary habits can lead to deficiencies in essential vitamins, especially water-soluble ones. These deficiencies are often silent, showing symptoms that are easily dismissed or wrongly attributed to heat such as fatigue, headaches, mood swings, and low endurance.

Water-soluble vitamins: Why they are especially important during summer

Vitamins are divided into two main categories:

Water-soluble vitamins: These include the B-complex group (B1, B2, B3, B6, B12, folic acid, etc.) and vitamin C. They cannot be stored in the body and are excreted through urine. This means they need to be replenished daily through the diet.

Fat-soluble vitamins: These are vitamins A, D, E, and K. They are stored in body fat and liver, so daily intake is not necessary.

During the summer months, excessive sweating and dehydration accelerate fluid loss, which can deplete water-soluble vitamins. This may lead to deficiencies in essential micronutrients. Without adequate dietary replenishment, the body’s optimal functioning may be impaired.

How summer can lead to vitamin deficiencies

Summer brings significant changes to our daily routine. High temperatures lead to more sweating, accelerating the loss of fluids and key vitamins. Additionally, appetite tends to diminish, leading to lighter, less varied meals and frequent skipping of heavier dishes – sometimes even entire meals like breakfast or dinner. During the summer, we usually consume more coffee and alcohol, both of which have diuretic effects, thus further increasing the risk of dehydration.

All these factors create the perfect conditions for “silent” vitamin deficiencies, particularly in children, teenagers, the elderly, and people working outdoors for long hours under the sun.

Symptoms we should not ignore

Deficiencies in water-soluble vitamins can gradually show up in the form of:

• Persistent fatigue, even after resting
• Muscle cramps or unexplained pain
• Headaches without an obvious cause
• Nervousness or low mood
• Difficulty in concentration
• Weakened immune system, frequent colds or infections

Which foods can naturally protect us

Thankfully, summer offers a wealth of seasonal foods that are naturally rich in water-soluble vitamins. Some great choices include oranges, cherries, kiwis, and bell peppers for vitamin C. Lentils, beans, and nuts are great sources of B1, B2, B3. Choose potatoes, bananas, tuna, and chicken to take an adequate dosage of B6. Folic acid is found on lettuce, spinach, green beans, and legumes, while meat, fish, eggs, and dairy products are ideal for vitamin B12.

Tip: One of the best ways to ensure adequate vitamin intake is to avoid eliminating any food group and to aim for diversity in your meals. A colorful plate usually means a variety of nutrients!

The key role of hydration

Water-soluble vitamins are transported through fluids in the body. If you don’t drink enough liquids, their absorption is reduced while their elimination through sweat increases. Make sure to drink at least 1.5–2 liters of water daily, and include hydrating foods like watermelon, cucumber, yogurt, and even cold soups in your diet.

Final tips for maintaining nutritional balance in summer

• Consume 3–5 servings of fruits and vegetables daily
• Include legumes and whole grains for B vitamins
• Add protein (e.g. eggs, cheese, fish) to your salads
• Do not skip meals
• Stay well-hydrated throughout the day

Summer brings nutritional challenges. With proper hydration and a balanced, varied diet, we can protect our bodies and enjoy the season feeling healthy and energized!