Heading to the beach? While you may be excited to soak up some sun and enjoy the sand between your toes, it’s important to fuel your body with the right nutrition beforehand.

The foods you choose to eat before hitting the beach can greatly impact your energy levels, hydration, and overall experience. In this article, we’ll discuss some foods that are best to skip before your beach day.

1. Greasy and Fried Foods

Foods that are greasy and fried may be tempting, but they can leave you feeling bloated and lethargic. These types of foods are often high in unhealthy fats and calories, which can not only slow you down but also increase your risk of dehydration.

Instead of reaching for that plate of fries or fried chicken, opt for healthier alternatives that will provide sustained energy.

2. Carbonated Drinks

While carbonated drinks may be refreshing on a hot day, they can also lead to bloating and discomfort. The carbonation in these beverages can cause gas to build up in your stomach, leaving you feeling gassy and uneasy.

Stick to water or other non-carbonated beverages to stay hydrated without the unwanted side effects.

3. High-Sodium Foods

Foods that are high in sodium, such as processed snacks, canned soups, and fast food, can contribute to water retention and bloating.

Consuming too much sodium can also lead to increased thirst, making it difficult to stay properly hydrated at the beach. Opt for fresh fruits, vegetables, and lean proteins instead to keep your sodium intake in check.

4. Sugary Treats

While indulging in a sweet treat every now and then is perfectly fine, consuming too much sugar before heading to the beach can cause a spike in your blood sugar levels.

This can lead to a sudden energy crash, leaving you feeling tired and sluggish while soaking up the sun. Stick to natural sugars found in fruits to satisfy your sweet tooth without the crash.

5. Alcohol

As tempting as it may be to bring a cooler filled with cold beers or cocktails to the beach, it’s best to skip the alcohol. Alcohol is dehydrating and can cause you to become even more dehydrated when exposed to the sun and heat.

Save the drinks for when you’re back from the beach and enjoy them in moderation.

6. Spicy Foods

Although some people enjoy the kick of spice in their food, consuming spicy foods before a day at the beach may not be the best idea.

Spicy foods can irritate your digestive system, causing discomfort and even heartburn, which is not ideal when you want to relax and enjoy the water. Opt for milder flavors that won’t leave you feeling uncomfortable as you soak up the sun.

7. Caffeinated Beverages

Starting your day off with a cup of coffee may be a routine for many, but it’s important to keep in mind that caffeine can act as a diuretic.

This means it can increase urine production, leading to more frequent trips to the restroom and potentially contributing to dehydration. Stick to herbal tea or decaffeinated beverages before hitting the beach to stay hydrated.

8. Processed Meats

Cold cuts, hot dogs, and other processed meats may be convenient for a quick beach picnic, but they tend to be high in sodium and unhealthy additives.

These meats can leave you feeling bloated and sluggish, not to mention that they also pose a higher risk of foodborne illnesses when not stored or cooked properly. Opt for grilled chicken or lean turkey as a healthier alternative.

9. High-Fiber Foods

Foods high in fiber, such as legumes, broccoli, and whole grains, are undoubtedly a healthy choice in most situations. However, before hitting the beach, it’s best to avoid these types of foods as they can cause bloating and gas.

High-fiber foods take longer to digest, meaning they can sit in your stomach and potentially make you uncomfortable during your beach day.

10. Heavy Meals

Lastly, it’s essential to avoid consuming heavy meals before heading to the beach. Heavy meals can not only leave you feeling lethargic but may also cause digestive issues when paired with activities like swimming or sunbathing.

Opt for lighter meals consisting of lean proteins, vegetables, and whole grains to keep your energy levels steady without feeling weighed down.