Our diets are often a bit different in the summer heat, as the high temperatures make us crave other foods, and we also have less energy to cook. Remember, however, that adequately composed meals, as well as proper hydration of the body, have a beneficial effect on our body and thus facilitate the survival of summer heat.
Introduction
In summer, when the temperature outside is high, it is essential to hydrate the body as then we are especially prone to dehydration. In addition to the right amount of fluids, it is worth taking care of foods rich in potassium. This element is responsible for the proper functioning of the water and electrolyte balance. In addition, fresh seasonal fruit deserves attention, which we have in abundance during the holidays! Due to the high water content, they will not only help to hydrate the body but also are a source of valuable vitamins, minerals, polyphenols, and dietary fiber.
Water is the key!
In hot weather, we lose more water which “escapes” from our body with sweat. Therefore, we must pay special attention to the appropriate amount of fluid in the diet. Their source is bottled water and fermented dairy products, soups, vegetables, and fruits. Taking advantage of the charms of summer, it is worth including seasonal fruits with high water content in your diet. They include, among others:
- watermelon,
- strawberries,
- cherries,
- raspberries,
- peaches.
If we do not ensure adequate hydration of the body quickly, we will experience unpleasant effects like headache, fatigue and drowsiness, dry mouth, and excessive thirst. Therefore, in hot weather, it is always worth having a bottle of water on hand.
Foods rich in potassium
Potassium is an element that is necessary for the proper functioning of the water and electrolyte balance, as well as muscles and the nervous system. If in hot weather we notice that our hands and feet are swollen and we experience painful muscle contractions, it may be a sign of potassium deficiency. Therefore, in hot weather, it is worth taking care of foods rich in this element in the diet. They include, among others, tomatoes, potatoes, watermelon, apricot, beetroot, spinach, and sweet potatoes.
Food that enhances protection against UV radiation
During the holiday season, we are more exposed to the harmful effects of UV radiation. However, some compounds show photoprotective properties, which means that they help us naturally strengthen our protection against the detrimental effects of the sun. One of the compounds with such action is lycopene. We find it primarily in tomato products and dried tomatoes, which are additionally a source of potassium. Beta-carotene also has photoprotective properties. We can find it in carrots, peppers, tomatoes, spinach, kale, parsley, apricots, and peaches.
Seasonal fruit
Summer is the time when we can choose from much fresh fruit rich in antioxidants, vitamins, and dietary fiber. Take advantage of this, because in autumn and winter we can enjoy their taste usually only in the form of fruit preserves. Seasonal fruits, rich in ingredients valuable for health, include raspberries, strawberries, blackberries, blueberries, blueberries, currants, gooseberries, and peaches.
Food and drink ideas that will help you survive the summer heat
What delicious and healthy dishes and drinks can we prepare to survive the heat? There are many ideas, and among them, it is undoubtedly worth choosing those that will not require us to spend a long time in a heated kitchen.
Sorbets, smoothies, salads – what to prepare from holiday fruit
As it has already been mentioned during the holiday season, it is worth taking advantage of the taste and health benefits of seasonal fruit. We can prepare many delicious and refreshing dishes from them, for example:
- homemade ice cream (preferably based on yogurt or plant milk and with the addition of sugar substitutes),
- sorbets (e.g., strawberry, raspberry),
- smoothies (they can also be fruit and vegetable smoothies, e.g., with the addition of spinach, kale, celery, parsley),
- fruit salads (adding chia seeds, oatmeal, or other unprocessed cereals, nuts to the fruit salad will increase their nutritional value).
Homemade flavored water ideas
Keeping your body hydrated is very important, but some of us prefer to quench our thirst with carbonated drinks, for example, because tasteless water does not suit us. The solution to this problem may be to prepare homemade flavored water. For this purpose, add to the water, for example, fresh mint leaves, lemon and/or lime juice, pieces of orange/strawberries, or other favorite fruit.
Summary
The summer heat often takes away our strength and makes us spend the whole day on the beach without thinking about cooking healthy dishes. However, we must not forget that a properly balanced diet and proper hydration will help us survive the heat. Therefore, during the holiday season, it is worth focusing on simple dishes prepared with seasonal products, and remember to drink the right amount of water.
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