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After the summer holidays, many of us set new goals around hydrating, renewing and improving our body composition. And this makes total sense, as our bodies often need this, following many hours of sun exposure and not following our usual routines.

Hydration
Summer fruits are still our go-to. To achieve a good state of hydration, you need to have adequate intake of electrolytes, such as potassium, which can be found in sufficient quantities in watermelon, grapes, peaches and melon. Make sure to drink your 8 glasses of water a day, and add fruit to your diet that will provide you with the electrolytes you need to stay well hydrated.

Antioxidants
Antioxidants are always necessary, especially after intense sun exposure. Colourful vegetables like beetroot, bell peppers, tomatoes and carrots are ideal sources of antioxidants. Raw nuts, avocado and olive oil are also excellent sources of the antioxidant vitamin E.

Improve your body composition
Summer holidays often mean abstaining from the vigorous exercise and good eating habits that you might follow during the rest of the year. This may result in slight weight gain, which is often due to a gain in body fat. As soon as you come back from your holidays, aim to incorporate some form of exercise into your daily routine immediately, even if it's walking for 30-45 minutes a day.

Give your immune system a boost
Take advantage of the sunshine to help your body synthesize a little more vitamin D, which is made in the body during our exposure to sunlight. This means that when we return from a summer holiday, our vitamin D stores are usually quite full. However, as our exposure to sunlight decreases markedly during the autumn or winter months, it is important for these stores to be as full as possible. Good levels of Vitamin D are associated with a stronger immune system and better maintenance of body weight, so it is essential to maintain a good vitamin D intake.

Tip: Don't forget that autumn is the best time of year to make a fresh start by making sure you follow good eating habits.