Summer is here and with it comes scorching heat.
A heatwave is a period when temperatures are higher than average for your area. For many people, staying indoors and turning on the air conditioner may seem like a simple solution, but heatwaves can actually pose health risks.
When exposed to extreme temperatures, Dehydration, heat exhaustion, heat stroke, and even cardiovascular and respiratory diseases.Science tells us it can have a big impact on your behavior. sleep, Moveand our favorite topic: how to eat.
according to According to one study: We tend to lose our appetite and eat less during hot summer days. This is due to the hypothalamus, the part of the brain that regulates body temperature and hunger. When heat makes you warmer, the hypothalamus works hard to cool you down. Digestion also produces heat, so the hypothalamus suppresses cravings and hunger.
But heat can also have a negative impact on mood and energy, so it’s still important to nourish your body with the right foods and drinks.
“Planning your meals and snacks and keeping cold snacks on hand is a great way to keep yourself fueled,” explains Joanna Gregg, a registered dietitian at MyFitnessPal. “When you’re proactive about your eating, Avoiding energy shortages You’ll feel distracted, tired, irritable, etc. For example, if you normally eat at midday, plan your lunch regardless of whether you’re hungry or not. A snack is fine too!
But what exactly should you eat and drink when it’s really hot? Generally speaking, as long as you’re eating a balanced diet, it doesn’t matter what you eat. However, there are some food and drink options that can be effective in supporting your body when it’s really hot.
What to eat and drink during a heatwave
Water, water, water
We thought we’d start our list off by stating the obvious.
“When it’s hot, our bodies sweat more easily, cool down “That’s why you need to drink more water on hot days,” Greg explains. “Drinking too much water is rare, but it’s possible. Our bodies have Built-in mechanism It makes you feel thirsty when you need water, so it’s best to be aware of that sensation and drink water when you feel thirsty.”
What men should aim for 15.5 cups (125 ounces) of fluid per dayWomen should aim for 11.5 cups (91 ounces) per day.
It might sound like a lot, but “water-based drinks are a great way to stay hydrated, just make sure to avoid drinks that are too sugary,” suggests Gregg.
Fun fact: In 2023, MyFitnessPal members logged over 5 billion cups of water. Start tracking your water today.
Fruits and vegetables
Fruits and vegetables are A wonderful natural water source. “They’re high in water content, so you can eat a lot of them while keeping the calories low,” Greg explains. “My summer favorites are watermelon, cucumbers, oranges, strawberries, and tomatoes.”
Keep them in your cooler or snack on the go to keep you full and hydrated during hot weather, and adding fruit to your water will add a natural flavor.
Cool (and hydrating!) snacks
“Cold snacks are a great way to beat the heat,” says Greg, “and if they’re made with fruit or vegetables, they’re packed with fluids, vitamins and minerals to help keep you hydrated.”
Need some ideas? Try celery and peanut butter, yogurt and strawberries, watermelon or grapes and string cheese, or cottage cheese and cucumber.
Other nutrition tips to survive the heatwave
Limiting alcohol
It’s a common belief that alcohol and caffeine cause dehydration, but Gregg says there isn’t actually much strong evidence to back up these claims.
“But substituting alcohol or sugary drinks for water definitely disrupts your hydration status. Increases urination. ”
It’s best to limit your intake of these drinks and focus on drinking mostly water.
Enjoy meat in moderation
While meat sweating hasn’t been scientifically proven, eating large amounts of meat could raise your body temperature, though most people likely won’t notice a significant change.
“Digesting food produces energy and heat, and digesting protein in particular requires more energy to break down compared to fats and carbohydrates,” says Gregg. “As long as you’re not eating large amounts of meat and not noticing that your body temperature is being affected, you can continue to eat meat. But if you’re concerned about your core temperature, consider eating smaller portions or trying plant-based proteins instead.”
A balanced diet meets your electrolyte needs
The average person who eats a balanced diet is likely to get enough electrolytes through food intake. Increased humidity and activity.
In that case, Gregg says hydration tablets like Noon are a good way to quickly replenish electrolytes.
“When choosing an electrolyte replacement drink, look for water, electrolytes (such as sodium, potassium, magnesium and calcium) and other minerals. Around 6-8% of calories should come from carbohydrates.”
For everyday activities like yard work or walking the dog, or low-intensity exercise for less than an hour that results in minimal sweat loss, “you can replenish with a low-sodium sports drink,” suggests Gregg. “Make sure the drink you choose is low in sodium. Some tablets or sticks have 500-1000 mg of sodium, but unless you’re exercising outdoors and sweating a lot of water and salt, you don’t really need it.”
Conclusion
Listen to your body and follow it.
“Paying attention to your body and your hunger and thirst cues is the best way to keep it operating at its optimum, regardless of the heat,” says Gregg.
Let’s aim for a cool and balanced life (nutrition and lifestyle)!
