As temperatures rise, it becomes increasingly important to pay attention to what we eat and drink to stay fit and healthy. On hot summer days, the top priority is to keep the body hydrated, but that is not everything!
How the body reacts to heat
In hot temperatures, the blood vessels dilate to release more heat through the skin. The heart must work harder to pump the blood through the dilated vessels, which can lead to an increased heart rate. At the same time, the body produces sweat and the evaporation of sweat is what helps to lower the body temperature. When we sweat, we not only lose water, but also large amounts of electrolytes such as sodium, potassium and magnesium. If the loss of fluids is not compensated for, dehydration can occur. Symptoms include thirst, dry skin, headaches and confusion.
One of the best ways to rehydrate is just with plain water! Mineral water, for example, is rich in minerals that help to compensate for the loss of minerals associated with sweating. Alternatively, unsweetened, well-diluted juice spritzers, unsweetened teas and infused water are also suitable for replenishing fluid and mineral losses.
Light meals and cool snacks
Even if the temperatures are soaring and you are longing for a real cool-down, your drinks should not be ice-cold. Cold drinks cool down the body internally, which perceives this signal as a command to switch on the "heating" and produces more heat, which makes us sweat even more. It is therefore understandable that people in southern countries traditionally enjoy warm herbal or fruit tea in hot weather.
For many of us when it gets hot outside our thirst increases but our hunger decreases. Nevertheless, regular, light meals are important to provide the body with the energy and nutrients it needs. Easily digestible foods such as salads, steamed vegetables, fish and fruit provide important vitamins and minerals. Watermelon, berries, cucumber, peppers and yogurt are perfect summer snacks. They are not only refreshing, but also hydrating. Smoothies with seasonal fruit and vegetables can also be an easily digestible and filling meal. You can experiment with smoothies and are sure to find something to suit every taste.
Enjoy the summer to the fullest and take care of your body. With the right diet, you can stay fit and full of energy even in high temperatures!
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