Cooler on your shoulder, heading for the beach: this is what you should always take with you.

The hot days at the beach or pool should be accompanied by a set of food and drinks that keep you hydrated and satiated, without running the risk of them spoiling due to the high temperatures.

Firstly, have a cooler with you and put it in the fridge to use the next day, or fill it with ice packets to ensure all your food stays fresh. If you take a parasol, you are more likely to ensure the freshness lasts, if not, make sure the food is fit for consumption.

Secondly, aluminium foil and cling film are good for preserving fresh food, wrapping sandwiches or wraps. Do not use foods with creams that can spoil easily.

No idea what to put in the cooler? Perhaps these foods are good suggestions.

- Salads in glass jars. Glass keeps food fresher (and longer), plus it's easier to wash and doesn't smell. If possible, make the salad the day before and put it in the fridge to be even fresher the next day.
- Fruit, such as blueberries, raspberries, peaches, melon or cantaloupe. Not only are these fruits rich in water, but they do not risk becoming overripe (as is the case with bananas, for example).
- Snacks. Whether it is dried fruit, cereal bars, biscuits or snacks, choose options with less salt and sugar and, therefore, healthier, so that you will be satiated - besides, you will not be so thirsty during the day. 
- Vegetables (also as a snack). Cut small strips of carrot, celery, pepper or cucumber and put them in a box. You can also add hummus or a beetroot and avocado paste and you have an easy and delicious snack.
- Water and juice. Water is always indispensable on a day at the beach, but fruit juices or coconut water are also viable options to put inside the cooler. Do not add sugar or any kind of sweetener to make it as natural as possible.
- Nuts. Skip the salted nuts and you have a snack full of fibre, protein and good fats that satiate and give energy (hazelnuts are a good example).
- Vegetable wraps, and much more. If at lunchtime you feel you need a more complete meal, opt for some wraps filled with vegetables or add chicken, tuna, smoked salmon or even low-fat cheeses.