How I Prep for a Day at the Beach: A Dietitian’s Favorite Beach Day Essentials

As a dietitian who loves spending time outdoors, especially at the beach, I've learned that beach days require thoughtful preparation. From sun protection to staying hydrated and nourished, here are my favorite beach day essentials that help me make the most of my time in the sun. 

Sunscreen

While I adore the sun, I’m not a fan of sunburns or premature aging which is why shielding my skin from harmful UV rays is a non-negotiable. That’s why I always pack an excellent broad-spectrum water-resistant sunscreen with an SPF of at least 30.

According to the American Academy of Dermatology Association applying your sunscreen once throughout the day isn’t going to cut it. In fact, the Academy recommends reapplying your sunscreen roughly every two hours, or after swimming or sweating.

While sunscreen is essential for protecting my skin, it may also block the production of vitamin D from sun exposure. To ensure I'm getting an adequate amount of this important nutrient, I bring along Garden of Life’s Vitamin Code D3 Plus K2 Gummies. Not only do they provide a convenient way to get my daily dose of vitamin D, but they also contain vitamin K2 for added bone and immune support.†

Hat and Sunglasses

While sunscreen provides excellent protection from harmful UV rays, it may not offer complete coverage, especially for sensitive areas like my face and eyes. That’s why in my beach bag you’ll always find a wide-brimmed hat and sunglasses to shield my face, eyes, and neck from direct sunlight.

Additionally, wearing a hat and sunglasses reduces the risk of eye damage and discomfort caused by bright sunlight, allowing me to fully relax, not to mention how these stylish accessories help to complete my beach day look.

Insulated Water Bottle

The beach can be extremely dehydrating, especially under the blazing sun. Before heading out to the beach, I make sure to fill my insulated water bottle with plenty of ice water to help keep me cool and prevent dehydration.

In addition to water, I also like to mix up a refreshing drink with Garden of Life's Magnesium Powder. Not only does it help me relax, but it also restores my body’s optimal magnesium levels, keeping me hydrated and feeling great.†

Nutrient-Packed Snacks

While it may be tempting to pack convenient junk food options, like chips and sodas, I know that fueling my body with less-processed, nutrient-rich snacks will keep my energy levels stable and my body feeling less sluggish.

Fresh fruits like hydrating watermelon slices, crisp veggies like cucumbers and carrots, crunchy whole grain crackers, and savory nuts provide the perfect balance of hydration and nutrients to fuel a fun-filled day under the sun. 

Even as a dietitian, I have a sweet tooth and will often pack a sweet treat for a day at the beach. However, instead of bringing the entire package of cookies, for example, I’ll bring a few to satisfy my cravings without completely overindulging.

For an extra boost of nutrition, I also bring along Garden of Life's Sports Greens Powder. Brimming with 23 organic greens and veggies, including spirulina & blue-green algae​, it’s like a beach-friendly green smoothie in powder form! Packed with vitamins, minerals, and antioxidants, it's the perfect way to nourish my body and keep me refreshed while enjoying the surf and sand.†

An Excellent Read

A great book is an essential companion for a day at the beach. Who doesn’t love escaping from the stresses of everyday life with a great read, unwinding, and recharging while soaking up the sun and sea breeze?

Furthermore, reading provides an opportunity for continued learning and professional development, allowing me to stay updated on the latest research and trends in nutrition and wellness.

The Bottom Line

As a dietitian who values health and wellness, preparing for a day at the beach involves packing my beach bag with intention. By including beach day essentials like sunscreen, hats, sunglasses, wholesome snacks, and specific vitamin supplements, I can confidently enjoy the beauty of nature while taking care of my body inside and out.

References

1. "Sunscreen FAQs." American Academy of Dermatology, https://www.aad.org/media/stats-sunscreen.  

 †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.