Summer has come. The same goes for heat waves.
A heat wave is a period of time when temperatures in an area are higher than usual. For many, it seems like a time to stay indoors and turn on the air conditioning. But heat waves can actually pose real health risks.
Exposure to extreme temperatures may cause: Dehydration, heat exhaustion, heat stroke, and even cardiovascular disease and respiratory problems.. Science also shows that it can have a significant impact on your lifestyle. sleep, moveAnd our favorite topic is how to eat.
According to One study, People tend to eat less on hot summer days due to loss of appetite. This is caused by the hypothalamus, a part of the brain that regulates body temperature and hunger signals. When your body temperature rises due to fever, the hypothalamus works hard to lower it. And because digestion produces heat, the hypothalamus suppresses cravings and hunger.
But it’s still important to fuel your body with the right foods and drinks, especially since heat can take a toll on your mood and energy.
“Planning your meals and snacks or preparing a refreshing snack is a great way to stay energized,” explains MyFitnessPal registered dietitian Joanna Gregg. “Being active in your eating can help,” she says. avoid energy slump You feel distracted, tired, or irritable. For example, if you typically eat at noon, plan your lunch regardless of whether you’re hungry or not. Even a snack is okay!”
But what exactly should you eat and drink during a heat wave? In general, anything is fair game as long as you eat a balanced diet. But there are better food and drink options to sustain you during a heat wave.
What to eat and drink during a heat wave
water, water, water
We’ll start the list off, but we thought we’d state the obvious.
“The hotter it is, the more our bodies sweat. calm down This is why we need to drink more water on hot days,” explains Gregg. “In rare cases, you may drink too much water. In our body built-in mechanism This triggers thirst when you need water, so it’s best to recognize that feeling and drink when you’re thirsty.”
What a man should aim for Drink 15.5 cups (125 ounces) of fluid per day; Women should aim for 11.5 cups (91 ounces) per day.
It may seem like too much, but “drinks that contain primarily water are good for hydration. Avoid drinks with too much added sugar,” says Gregg.
Fun facts: By 2023, MyFitnessPal members will have consumed over 5 billion cups of water! Start logging your water now.
fruits and vegetables
fruits and vegetables Great natural water resources. “The water content allows you to eat more for fewer calories,” explains Gregg. “My favorite summer fruits are watermelon, cucumbers, oranges, strawberries and tomatoes.”
Add them to your cooler or snack on the go to keep you full and hydrated during the warmer months. You can also add fruit to your water to naturally flavor it!
A cold (and hydrating) snack
“Cold snacks are a great way to beat the heat,” says Gregg. “And all foods containing fruits and vegetables contain sufficient amounts of water, vitamins and minerals to help keep you hydrated.”
Need some ideas? Try celery with peanut butter, yogurt with strawberries, watermelon with string cheese or cottage cheese with grapes or cucumbers.
Other nutritional tips for surviving a heat wave
alcohol restrictions
Alcohol and caffeine are often believed to cause dehydration, but Gregg says there isn’t actually a lot of strong evidence to support these claims.
“But if you drink alcohol or sugar-sweetened beverages instead of water, it can definitely affect your hydration status. increased urination.”
It is best to limit your intake of these beverages and focus primarily on drinking water.
Enjoy meat in moderation
Although meat sweating has not been scientifically proven, consuming large amounts of meat may increase your body temperature, but most people will not notice any significant changes.
“Digesting food generates energy and heat. Protein digestion in particular requires more energy to break down than fat or carbohydrates,” says Gregg. “As long as you eat a lot of meat and it doesn’t affect your body temperature, you can continue to eat it. However, if you are concerned about your core body temperature, you may want to consider consuming smaller amounts or eating plant-based proteins instead.”
A balanced diet should meet your electrolyte requirements.
The average person eating a balanced diet is likely to get enough electrolytes from their food. Electrolyte replacement is only necessary if you sweat a lot. increased humidity or activity.
In this case, Gregg says hydration tablets like Nuun are a good, quick way to replenish electrolytes.
“When choosing an electrolyte replacement drink, look for water, electrolytes (sodium, potassium, magnesium, calcium, etc.) and additional minerals. “Carbohydrates should account for approximately 6 to 8 percent of your calories.”
For everyday activities (e.g., yard work, walking the dog) and low-intensity activities of less than an hour and minimal sweat loss, “low-sodium sports drinks will give you a boost in store,” suggests Gregg. “Make sure the product you choose has low sodium levels. Some tablets and sticks contain 500-1000 mg of sodium, which you don’t really need unless you exercise outside or sweat a lot of water/salt sweat.”
conclusion
Listen to your body and let it decide.
“Paying attention to your body and its hunger and thirst signals is the best way to keep your body functioning optimally, regardless of the heat,” says Gregg.
Stay cool and balanced (in terms of nutrition and life)!
