The main rules of nutrition in the heat


This is important to know everyone.

Loss of appetite, poor sleep, lethargy — periods of hot weather do not always make us happy. But along with the usual precautions we must take during heat waves, there are great tips on how to overcome problems in hot weather, reports the with reference to Browser.

So, how food and drinks help us on hot days? This tells the nutritionist Kerry Torrens.

How much water should we drink?

Usually we lose 2 to 2.5 liters of fluid a day due to sweating, respiratory and other secretions. Therefore, according to the recommendations of experts on nutrition, on ordinary days, we should drink about 6-8 glasses of water or other hydrating liquid. The good news is that we can achieve this norm by using milk, drinks without sugar, tea and coffee, as well as normal water. But remember that caffeinated drinks have a diuretic effect causing you to lose fluid. So Kerry offers to take them to the minimum. Fruit juices and smoothies count too but they should be limited to 150 ml per day for natural “free” sugar, which they contain.

Kerry says “our specific needs vary depending on age, size, gender and amount of physical activity, and environmental factors, including temperature and humidity”.

How we handle drinking regime in hot weather?

We need to reconsider our consumption of water during the heat. According to the nutritionist, higher temperatures and humidity increase the rate of evaporation from the skin, which means we sweat more. So we need to replenish our fluid level more often. The amount of liquid depends on your personal characteristics, but also on how active you are.

If you exercise regularly, Kerry offers to make a choice in favor of sports drinks that are specially formulated for an optimal absorption of the liquid.

Is it possible to drink too much water?

You can go the other way and drink too much — for most people with healthy kidneys, this means more frequent urination. Kerry says: “Too much water consumed in a short period of time can cause kidneys cannot maintain electrolyte balance, therefore, the blood becomes very diluted. This affects the functioning of our body, for example, blood pressure. Hyponatremia is a condition caused by too much water, leading to a dangerous decrease of the sodium level. Athletes who participate in competitions of endurance and take too much fluid, may be at risk for this condition.”

What foods are optimal on a hot day?

Kerry says that food makes up about 20-30% of our fluid intake. Some of them contain more water than others. We need to use these products in the heat if we want to raise the level of H2O in the body. Here’s the list:

  • Strawberry
  • Cucumber
  • Zucchini
  • Celery
  • Salad
  • Melon

Dishes with high liquid content can help to achieve the desired level of hydration. Among them soups, stews and porridge. Of course, they can make over summer, using seasonal ingredients.

Does the cold food and drink to help us cool off?

Cold drinks and ice cream may seem a natural choice when you want to cool. But in fact they can do more harm than good. “Cold food and drinks can give you the initial cooling effect, but it is short-lived,” says Kerry. “This is because the consumption of food leads to an increase in temperature, as the digestive process generates heat. In combination with rapid cooling caused by cold foods and drinks, this means that your body compensates for excessive temperature rise. Thus, you can feel more hot than before!”

That drinking something hot on a Sunny day may seem the least appealing, but warm drinks can actually help regulate our body.