5 Rules Of Nutrition In The Heat

In the hot season, our body feels an increased load. To help him cope with such stress, you need to eat properly: drink enough water, limit the consumption of fatty and floury foods and focus on fruits and vegetables. Learn how to eat right in the heat.

In the hot season, our body feels an increased load. To help him cope with such stress, you need to eat properly: drink enough water, limit the consumption of fatty and floury foods and focus on fruits and vegetables. Learn how to eat right in the heat.

Rule #1. Drink more water

In the summer, our body strongly loses moisture, which must be constantly replenished. It is best to quench your thirst with plain, clean water. You can also drink herbal tea and cool liquid dishes, for example, okroshka.

But it is better to give up coffee and carbonated water, because they only increase the feeling of thirst.

In severe heat, doctors recommend drinking 100-200 ml of water every 50-60 minutes. However, if you have chronic kidney or heart disease, you should limit your fluid intake.

Rule #2. Fewer calories

As a rule, people's appetite noticeably deteriorates in the heat. The body's energy needs in hot weather are reduced by 5-15%, so the amount of food consumed should be limited accordingly.

There are few calories in vegetables and fruits, but it is better to refuse sweets, fatty meat and fast food.  

Rule #3. Early breakfast, lunch and dinner

In the heat, it is better to shift the diet for several hours. This is necessary in order to help the body better adapt to such extreme conditions. Yes, it is best to have breakfast early in the morning, at 6-8 o'clock in the morning; to have lunch - until 12; have dinner - until 5-6 p.m. If you cannot fall asleep on an empty stomach, you can have a light snack of fruit, cheese or kefir 2 hours before bedtime. Breakfast should be the most caloric of all meals.

Rule #4. Vegetables for lunch and meat for dinner

In the hot season, carbohydrate food is best eaten at lunch. Vegetable or fruit salads, cereals, rice, thin soups, potato dishes and others are suitable. Such food will not lead to heaviness and discomfort in the stomach. In addition, a small amount of water is required to remove oxidation products from such food.

Fish or meat dishes are best eaten for dinner or for breakfast, as the body will digest them more easily in cool conditions.

Rule #5. More vitamins and minerals

In the heat, we sweat a lot, and together with sweat, we lose not only liquid, but also vitamins and minerals. The state of hypovitaminosis makes us lethargic and tired. To prevent such a condition, it is recommended to eat food rich in vitamins and minerals. Eat more fruits and vegetables, drink freshly squeezed juices, juices, herbal teas and smoothies. Fruits and vegetables are the main source of vitamin C, folic acid, pectins and minerals.