Summer is a great time for vacations, but hot days cause fluid loss. Nutrition in the summer is a separate topic for conversation, because in the heat our body begins to "work" in a different way. Everyone should know how to eat right in the summer.
Summer food rules
Because of the heat, our body loses a lot of fluid, so it is very important to replenish its reserves on time. Do not lean on carbonated drinks and too cold water - they will not quench your thirst. The best drinks in the summer heat are plain or mineral water slightly below room temperature or green tea. However, experts do not recommend drinking more than 400 ml of fluid at a time - this is a very large burden on the kidneys.
In summer, you need to reduce the calorie content of the diet, since in the heat, the body's need for energy decreases by about 5%. Therefore, in the heat, give up fatty meats, desserts, pastries and other things, and give preference to vegetables, fruits, light salads, dairy products. But be careful - bacteria multiply much faster in food in hot weather. Experts recommend that you compose your diet in this way so that it contains 28% fat (two-thirds of which are vegetable), 55% protein and the remaining 17% carbohydrates.
In the heat, it is worth slightly shifting the diet, for example, having lunch at 11 o'clock approximately, before the onset of the midday heat, and having dinner at 18:00. For those who cannot sleep on an empty stomach, a light snack can be arranged at 20: 30-21: 00.
What and how is it recommended to eat in the summer
Carbohydrate food in the hot season is recommended for lunch - fruit and vegetable salads, cereals, lean soups, potatoes. These foods contain complex carbohydrates that are very well absorbed by the body and at the same time form a minimum amount of oxidation products, the removal of which does not require a large amount of fluid.
For dinner or breakfast, you can eat fish or meat dishes. In cooler hours of the day, they are easier for the body to digest. But the rest of the time you need to try to consume as many fruits and vegetables as possible to replenish the supply of vitamins and minerals that we lose with sweat.
