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FORT HOOD, Texas — School is out and the heat is in for summer in Central Texas. With temperatures climbing, training schedules and summer programs in full swing, summer nutrition becomes more than a wellness goal — it becomes a readiness requirement.
To help the entire community stay healthy throughout the hottest months of the year, 1st Lt. Stephanie Gay, chief of Inpatient and Outpatient Nutrition Therapy at Carl R. Darnall Army Medical Center and Capt. Caitlyn Nass, Holistic Health and Fitness, or H2F, dietitian, 3rd Cavalry Regiment, 1st Cavalry Division, shared practical guidance.
Both dietitians agreed — hydration is the No. 1 priority.
“Hydration is really, really important, especially here in Central Texas where it gets very, very hot,” Nass said.
She recommends a simple formula: take the body weight in ounces, divide by two and drink that many ounces of water daily — more if someone is sweating.
Gay emphasized thirst is a late warning sign of dehydration.
“By the time we feel thirsty, we’re already in the beginning states of dehydration,” she said.
Common signs include irritability, headache, muscle cramping and sluggishness, especially in children.
Most daily hydration should come from water, but long hot training sessions require more.
“If you’re sweating for more than an hour, you need electrolytes,” Gay said. “Otherwise, you’re just drinking water and peeing it out.”
Nass notes electrolyte supplements are especially effective because they contain sodium, potassium and small amounts of carbohydrate that help drive electrolytes into cells.
Additionally, summer schedules often disrupt normal eating patterns. Children are home, Soldiers are in and out of the field and families are constantly on the move enjoying the great outdoors.
“Eating consistently is probably the second priority,” Nass said.
She encourages three balanced meals a day built around protein, carbohydrates and colorful fruits and vegetables, promoting three colors per plate.
Gay added breakfast is important.
“Breakfast sets the tone for the whole day,” she said. “Skipping it slows digestion and reduces appetite in the heat.”
There are more ways to receive hydration and nutrients during the summer months. Watermelon, berries, cucumbers, tomatoes, citrus and leafy greens all support hydration and energy, and are nutrient dense.
Gay added acidic foods like citrus can help cool the body internally — one reason lemonade is a summer staple.
When the oven stays off, nutrition does not have to suffer. Nass recommends ceviche for its multiple colors and lean protein, while Gay recommends cold pasta salads, yogurt bowls and overnight oats for quick breakfasts.
This is especially helpful when training in extreme heat, which requires intentional fueling. Nass uses the Field Manual 7-22 framework of proactive, active and reactive nutrition.
“Everyone focuses on what to eat during the event, but the biggest pitfall is lack of preparation,” Nass said.
Soldiers should hydrate the day before physical training, or PT, and add carbohydrates if the session will be intense. After PT, a 2:1 or 3:1 carb-to-protein ratio supports recovery. Additionally, field nutrition is challenging but doable. Nass has successfully fueled herself on whole foods in the field using nuts, seeds, dried fruit, tuna packets and bone broth.
Summer brings irregular schedules, but families can still build strong habits. Gay recommends consistent mealtimes, portable snacks like fruit, trail mix and cheese-and-cracker packs and regular hydration breaks. “Even if it’s not the perfect plate, structured meals together are really important,” Nass emphasized.
Fort Hood has many resources to help Soldiers and families lead nutritious lifestyles, such as H2F dietitians, the Army Wellness Center, CRDAMC Nutrition Clinic classes and one-on-one appointments with nutrition experts. All these resources are available to the military community and do not require a referral.
| Date Taken: | 06.18.2026 |
| Date Posted: | 06.29.2026 09:22 |
| Story ID: | 568614 |
| Location: | FORT HOOD, TEXAS, US |
| Web Views: | 4 |
| Downloads: | 0 |
This work, LIFESKILLS: Stay nourished, hydrated to beat summer heat, by Derika Upshaw, identified by DVIDS, must comply with the restrictions shown on https://www.dvidshub.net/about/copyright.
