Summer brings with it a lot of joy is synonymous with relaxation and holidays. But, despite this, the long sultry days and where the sun beats down hard without letting up must be somehow fighting.
Plenty of fresh water, dips in the sea or walks in the mountains and some ice cream in the afternoon may be some of the ways to face the heat.
It is well known, however, that our physical health passes through the table and food and consequently even the heat can be more bearable if we consume certain foods.
So let’s see in the next paragraphs what to eat and what to avoid to combat the heat.
More water to beat the heat
Drinking plenty of water during the day is essential in any season, but in summer it is even more so. With the heat, sweating increases and more liquids and mineral salts are lost, so you need to integrate them more frequently than in winter.
Even if you are not thirsty you should drink a nice glass full of fresh water. The classic 2 liters a day of water in the summer must almost become a must.
So that our body is not affected or there are too many harmful changes in body temperature, it is good that the water is fresh or at room temperature and never cold. Of course, cold water seems to quench your thirst and refresh more, but let’s remember that it’s hot outside and our body is warmer too, so suddenly ingesting almost freezing cold water from the fridge can cause congestion.
Drinking a lot of water will help you not to get dehydrated and to restore the mineral salts lost with sweating. Also, by draining excess fluids you will feel less swollen and heavy legs and arms.
To better identify the consumption of water it is advisable to measure it in glasses. 10 glasses a day in summer are enough. One more tip that will make you want to drink is to drink one glass in the morning when you wake up and one before going to bed.
Finally, remember that water and mineral salts can also be easily found in fruit and vegetables. But we will talk more about this in the next paragraphs.
Alcohol and sugary drinks enemies of the heat
A cold beer or a nice glass filled with a fizzy drink with ice and lemon is often what cheers us the most during the hot summer afternoons. In the beginning, this may seem like the right solution but in reality the feeling of thirst will subsequently increase.
Furthermore, both alcoholic and sugary and carbonated drinks tend to swell much more and do not bring any kind of benefit to our body. They do not hydrate, do not help with diuresis and do not quench thirst.
Coffee and tea are also to be reduced in the summer. Prefer these drinks only for breakfast and do not abuse them during the day. they are both exciting and increase vasoconstriction as well as diuresis, causing dehydration.
Seasonal fruit and vegetables to fight the heat
As anticipated and as can be read in any type of diet or proper nutrition, seasonal fruit and vegetables are a panacea for the body.
They are rich in water, vitamins and minerals, essential at any day and time. However, the important thing is to consume those that are in season. In addition to benefiting from their taste, you will also be good for the environment.
A portion of vegetables should never be missing during meals and can also be an alternative to fruit during a mid-morning or afternoon snack. Opt for vegetables rich in water, such as tomatoes, cucumbers, fennel and peppers.
As for fruit, it is also seasonal and thirst-quenching such as watermelon, melon, peaches, figs and apricots. To be consumed after meals but also at breakfast and as a snack.
With fruit you just have to be careful not to overdo the doses as being naturally rich in sugar it is not good to overdo it. Fruit juices are also suitable, as long as they are natural and not loaded with preservatives and artificial sugars.
A convenient alternative would be to prepare a rich and colorful fresh fruit salad the night before or in the morning.
More blue fish and less red meat
If you like fish and meat equally, you can choose to consume more fish than red meat during the summer. The fish, regardless of the season, should be eaten 3 crops per week.
In summer it is even more enjoyable as it is lighter, fresher and more digestible than meat, especially red meat.
You can alternate fish with white meats, such as chicken and turkey breast. You can prepare fish grilled or baked and prefer the blue one, as it is cheaper but also richer in omega 3.
Avoid eating aged cheeses and cured meats. They are high in saturated fat and salt.
You can consult many online recipes for savory pies that you can prepare in summer, they are perfect as it is a single dish that is easy and quick to prepare.
Its puff pastry wrapper and filling with fresh vegetables, meat or fish will allow you to eat all the foods recommended to fight the heat in one dish. In addition, the quiches can also be eaten at room temperature and are convenient to take with you to work or for a picnic in the park.
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