Summer is a season for sunshine, outdoor fun, and vacations—but it can also bring some unwelcome surprises for your digestive system. Warmer temperatures, changes in routine, and increased travel can increase your risk of gastrointestinal (GI) issues.

From foodborne illness to dehydration and traveler’s diarrhea, it’s essential to stay informed and proactive about your gut health during the summer months.

Here’s what you need to know:

1. Why Summer Increases the Risk of Digestive Problems

Summer weather creates ideal conditions for bacteria to grow in food and water. At the same time, high temperatures and increased activity levels can lead to dehydration, a key contributor to constipation and electrolyte imbalance.

Electrolyte imbalance occurs when the levels of essential minerals like sodium, potassium, calcium, and magnesium in your body are too high or too low. These minerals are vital for maintaining proper hydration, muscle function, and nerve signaling. During the summer, excessive sweating due to heat and physical activity can cause the body to lose electrolytes rapidly, leading to symptoms such as fatigue, muscle cramps, dizziness, and even irregular heartbeats.

Staying hydrated with water and replenishing electrolytes through balanced diets or electrolyte-rich drinks can help prevent this condition. Common options include sports drinks, coconut water, and specially formulated electrolyte powders or tablet, which can be mixed with water. These beverages often contain key electrolytes such as sodium, potassium, calcium, and magnesium, which help restore the body's balance.

When selecting an electrolyte drink, it’s important to choose one with minimal added sugars and artificial ingredients to maximize health benefits. Homemade options, like mixing water with lemon juice, a pinch of salt, and honey, can also provide a natural and effective solution.

Increased travel, outdoor eating, and unpredictable schedules can all disrupt your digestive rhythm and expose you to unfamiliar foods or environments that stress the gut.

2. Food Safety First: Avoiding Heat-Related GI Illnesses

Bacterial food poisoning becomes more common in summer due to improperly stored or cooked food at cookouts, picnics, or festivals. Common culprits include:

  • Salmonella: This bacteria is a leading cause of foodborne illness and is often found in undercooked chicken, eggs, or dishes containing raw egg products, such as homemade mayonnaise or certain desserts. To reduce the risk, always ensure poultry and eggs are cooked thoroughly to their recommended internal temperatures and practice proper food handling techniques to avoid cross-contamination.
  • E. coli: This bacteria is commonly associated with undercooked ground beef or unwashed produce. Certain strains of E. coli, such as E. coli O157:H7, can cause severe illness, including diarrhea and abdominal cramping. To minimize risk, ensure ground beef is cooked to an internal temperature of 160°F (71°C), and thoroughly wash all produce under running water before consumption. Proper kitchen hygiene, including cleaning surfaces and utensils after contact with raw meat, is also essential in preventing contamination.
  • Campylobacter: Campylobacter is a bacterial pathogen commonly associated with the consumption of raw or undercooked poultry and unpasteurized dairy products. It is one of the most common causes of foodborne illness and can lead to symptoms such as diarrhea, fever, abdominal pain, and nausea. To reduce the risk of Campylobacter infection, always cook poultry to an internal temperature of 165°F (74°C) and avoid consuming unpasteurized milk or dairy products. Additionally, preventing cross-contamination in the kitchen by thoroughly washing hands, cutting boards, and utensils after handling raw poultry is crucial. Proper food safety practices play a key role in reducing Campylobacter-related illnesses.

Tips:

  • Keep cold foods below 40°F and hot foods above 140°F.
  • Wash fruits and vegetables thoroughly.
  • Discard perishable items left out for more than 2 hours—or 1 hour if it’s over 90°F.

3. Hydration: Your Digestive System’s Summer Shield

Dehydration is a major GI disruptor, especially during physical activity or prolonged heat exposure. Low fluid intake can cause:

  • Constipation: the digestive system slows without adequate hydration. To combat this, aim to drink at least 8-10 cups of water daily, and increase that amount if you are active or in a hot climate.
  • Bloating: Consuming carbonated beverages, salty snacks, and large meals can contribute to gas buildup and discomfort. To reduce bloating, focus on eating smaller, more frequent meals and incorporate high-fiber foods like fruits, vegetables, and whole grains.
  • Fatigue: Dehydration can lead to decreased energy levels and feelings of exhaustion, as the body struggles to maintain proper function. To stay energized, maintain consistent hydration throughout the day and pair it with a balanced diet rich in nutrients. 
  • Cramping: Muscle cramps can occur when the body lacks sufficient fluids and electrolytes, especially during or after physical activity. To prevent cramping, ensure proper hydration and consider replenishing electrolytes by consuming sports drinks, coconut water, or foods rich in potassium, magnesium, and sodium.

Stay gut-hydrated by:

  • Drinking water throughout the day (not just when thirsty)
  • Choosing hydrating snacks like watermelon, cucumber, and oranges.
  • Limiting caffeinated and alcoholic drinks that worsen fluid loss

4. Summer GI Symptoms to Watch For

Digestive symptoms that may arise more often in the summer include:

  • Diarrhea (due to bacteria, viruses, or dietary changes): Diarrhea is a common summer ailment that can occur due to foodborne bacteria, viral infections, or sudden dietary changes during vacations. Consuming contaminated food or water is a primary cause, especially during outdoor activities and travel.
  • Abdominal cramping: Abdominal cramping often accompanies gastrointestinal disturbances during the summer. This may result from dehydration, foodborne illnesses, or consuming spoiled or undercooked foods. If cramps persist or worsen, seeking medical advice is essential to rule out underlying issues.
  • Nausea or vomiting: Nausea and vomiting are common symptoms that can occur due to heat exhaustion, food poisoning, or viral infections during the summer months. These symptoms may lead to dehydration if not managed promptly. Staying hydrated and avoiding foods that are difficult to digest can help alleviate discomfort. If nausea or vomiting persists, medical attention may be necessary to address potential underlying causes.
  • Reflux or indigestion: Reflux and indigestion are frequent concerns, especially during the summer when heavier meals, spicy foods, or irregular eating patterns can exacerbate discomfort. To manage these issues, it is helpful to eat smaller, more frequent meals, avoid lying down immediately after eating, and limit intake of caffeine, alcohol, and acidic foods.

Persistent or severe symptoms may indicate foodborne illness or another underlying condition and warrant medical evaluation.

5. Traveling Smart: Preventing GI Illness on the Go

Traveling exposes you to new microbes and environments that can trigger traveler’s diarrhea, especially in high-risk areas. To reduce your risk:

  • Drink bottled or purified water in regions where water quality is uncertain
  • Avoid raw fruits and vegetables unless you peel them yourself
  • Pack antidiarrheal medications and oral rehydration salts (ORS) just in case
  • Consider hepatitis A vaccination for travel to endemic areas

6. Simple Steps to Keep Your Gut Happy All Summer Long

  • Stick to regular meals and include plenty of fiber-rich foods (like leafy greens and berries)
  • Wash hands frequently—especially before meals and after using public restrooms
  • Be cautious with leftovers and high-risk foods (mayo-based salads, seafood, etc.)
  • When in doubt, throw it out—it’s not worth the risk

A healthy gut means a more enjoyable summer. By practicing smart eating, staying hydrated, and being mindful while traveling, you can avoid the seasonal GI setbacks that too often interrupt the fun. Listen to your body and take early symptoms seriously, and contact our experts at NCDHP if you have any concerns.