Summer is not only a vacation season, but also a serious test for the body. At high temperatures, the body has to work in an enhanced mode, so it is important to help it with the right diet.
What to eat when it's hot outside
The main rule is no heavy, fatty food. Dishes like fast food, fried meat, smoked meats, or sweet pastries will only complicate digestion and increase the body temperature from the inside. But spicy spices, surprisingly, can help the opposite: they stimulate sweating, which triggers skin cooling.
Ideally, your summer diet should include:
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lean meat (boiled or baked without fat);
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vegetables with high water content (cucumbers, tomatoes, bell peppers, celery, spinach);
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fruits and berries (watermelon, strawberries);
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fermented milk products (kefir, natural yogurt without sugar);
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cold soups (okroshka, cold borscht);
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cereals, legumes, seeds and nuts.
But you definitely shouldn't overeat in the heat — it also puts an unnecessary strain on the body. If you don't feel like eating — don't force yourself, but don't skip meals completely. It's better to break your lunch into two stages — first a light soup or salad, then a protein dish.
Be careful with ice cream: too cold and sweet, it can hurt your throat, add excess sugar and fat, and only cools you down for a short time.
How to drink water properly in summer
The body loses a lot of fluid, so it is necessary to constantly replenish its reserves. The Ministry of Health advises to focus on the feeling of thirst, but especially watch out for children - they may not notice that they want to drink.
Dark urine is a sign of dehydration. If it is not light yellow, you should drink water.
What to drink
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The best choice is plain drinking water. Without flavorings, salt, gas, or sugar.
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If you want something “tasty” — add a little lemon or berry juice. But don’t get carried away — even natural juices contain a lot of sugar.
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Avoid packaged juices and sweet carbonated drinks: they only add calories and dehydrate you even more.
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Limit coffee — it's a diuretic. So is alcohol — its effects can be especially harmful in the heat.
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Fermented milk drinks (ayran, whey), berry fruit drinks, and sugar-free compotes will be useful.
And don't be afraid of hot tea. Paradoxically, green or black tea in moderation can cool the body by stimulating sweating. Just don't add sugar.
Drinks that are too cold are not an option. They can cause stomach cramps or even heart problems in sensitive people. It is best to drink water at room temperature or slightly chilled.
