A heatwave is coming! Consume plenty of fruit and vegetables, drink water and isotonic drinks, and avoid alcohol and sugary drinks. Remember that proper diet and hydration is the key to staying healthy and feeling good on hot days. How to take care of your body and what to watch out for on extremely hot days is advised by nutritionist Dr
Małgorzata Słoma-Krześlak from the Department of Public Health in Bytom.
What to eat in hot weather?
During hot weather, it is crucial to take care of an appropriate diet to help keep our body in good condition. It is worth betting on light and refreshing dishes. Here are some tips:
- Salads - Fresh vegetables and fruits rich in water, such as cucumber, tomatoes, watermelon or melon, are ideal for hot days.
- Coolers - Cold soups, such as Lithuanian cooler or gazpacho, not only provide nutrients but also help to keep you hydrated.
- Yoghurts and kefirs - These are easily digestible and have a high water content, making them a great choice for hot days.
- Smoothies and shakes - Fruit or vegetable smoothies, with the addition of mint or spinach, are a great way to refresh and provide vitamins.
Although cooler meals are preferable, you don't have to give up warm food completely. However, it is worth avoiding heavy and fatty dishes. Light hot vegetable soups or grilled vegetables would be a good option.
What to drink in hot weather?
The most important thing to do on hot days is to stay well hydrated:
- Water - The best water is that at room temperature or slightly chilled.
- Isotonic drinks - Especially after exercise, they help to replenish electrolytes and rehydrate the body better than plain water.
- Herbal teas - Peppermint, lemon balm or chamomile tea, which can be drunk both hot and cold.
- Coffee and tea - In moderation, they do not dehydrate the body, but it is better to avoid their excessive consumption in hot weather.
What to avoid during hot weather?
- Alcoholic drinks - These have a dehydrating effect and can increase the risk of dehydration.
- Sweet fizzy drinks - These are high in calories and can cause increased thirst.
- Heavily digested and fatty foods - They put a strain on the digestive system and increase the feeling of heat.
What to look out for in your diet during hot weather?
- Eating plenty of fruit and vegetables - They are rich in water and minerals, which helps to keep you hydrated.
- Regular meals - Although your appetite may be reduced, it is important to eat regularly to provide your body with the nutrients it needs.
- Avoiding spicy condiments - These can increase feelings of heat and compound discomfort in hot weather.
Warning signs of dehydration
Dehydration can be dangerous, so it's worth knowing the signs:
- Decreased urination and darker-coloured urine.
- A feeling of severe thirst.
- Fatigue, dizziness and headaches.
- Dry skin and mouth.
- Irritability and impaired concentration.
How to respond to dehydration?
- Immediate rehydration - Drink water or isotonic drinks in small sips.
- Avoiding further exercise - Rest in a cool, shaded area.
- Eating water-rich foods - Fruits like watermelon, oranges and cucumbers to help rehydrate the body quickly.
What hydrates our body best?
- Water - The basis of hydration, essential for maintaining fluid balance in the body.
- Isotonic drinks - Help replenish electrolytes quickly and are ideal after intense exercise.
- Herbal teas - These have a mild hydrating effect and can be consumed both hot and cold.
- Fruits and vegetables - Watermelon, cucumber, tomatoes, strawberries, which are high in water content and help with hydration.
Take care!
