What to eat in the heat: top foods that will help you survive the summer
11 June 12:43
Summer is a season of sun, vacations, and… excessive sweating. In the heat, our body tries to cool down, but this is often accompanied by an unpleasant feeling of humidity, discomfort, and even odor. In addition to deodorants and light clothing, your diet is another powerful tool in the fight against sweat.
"Komersant Ukrainian" has compiled the top foods that naturally reduce sweating and help you survive hot days more comfortably.
Greens and leafy vegetables
Spinach, cabbage, parsley, celery – they are all rich in magnesium and B vitamins. These elements help regulate the function of the sweat glands and eliminate toxins through the kidneys, reducing the burden of sweating.
In addition, greens have a mild diuretic effect, which helps to reduce body temperature.
Cucumbers
Cucumbers are almost 95% water, so they are ideal for hydrating the body.
The more hydrated the body is from the inside, the less it overheats and needs to be cooled through sweat.
Watermelon
One of the best fruits in the summer, which not only quenches thirst but also reduces internal body temperature.
Its high water and antioxidant content helps to cleanse the body and reduce the need to sweat.
Green tea
Yes, tea is a hot drink. But green tea contains tannins that have an astringent effect and reduce the activity of the sweat glands.
In addition, thanks to natural thermoregulation, the body cools down after tea drinking.
Tip: Drink green tea warm or at room temperature – cold drinks often have the opposite effect, stimulating the body to warm up.
Foods with low salt content
Too salty foods stimulate fluid retention in the body, which means increased blood pressure and active sweating.
Replace salt with herbs, spices, and lemon juice, and your body will thank you.
Nuts and seeds
Almonds, pumpkin seeds, and walnuts are excellent sources of magnesium, which stabilizes the nervous system and controls sweat levels.
In addition, these foods maintain energy balance when the heat takes away strength.
What foods should not be eaten in summer
We all know that heat affects not only how we feel, but also how our body works: body temperature rises, metabolism speeds up, and sweating increases. And it is food that can either help us cope with the load or, on the contrary, make the situation worse.
The list of foods described below is recommended by doctors to be excluded from the diet in the summer or significantly limited in order not to overload the body and avoid dehydration, weakness, or even heat stroke.
Fatty red meat
Beef, lamb, or pork dishes are difficult to digest. In the heat, this makes the body work harder, raising the internal temperature and stimulating sweating.
Alternatively , choose chicken, turkey, or light proteins such as eggs or fish.
Spicy foods
Chili, peppers, and hot sauces may seem tempting, but they actually provoke thermoregulation – the brain reacts to capsaicin (a substance in pepper) as overheating and stimulates sweating.
In the heat, this makes you feel even hotter, even if the food tastes good.
Caffeine
Coffee, energy drinks, and strong tea all have a diuretic effect that leads to dehydration. Combined with sweating, this creates a dangerous combination for the body.
If you can’t go without coffee, choose smaller portions, drink more water, and avoid caffeine during the hottest hours of the day.
Processed foods and fast food
Sausages, bacon, snacks, and fast food contain a lot of salt, preservatives, and fats that retain water in the body, increase blood pressure, and impede blood circulation.
Such food in the heat puts an additional strain on the heart and kidneys.
Sweets and pastries
Cakes, pastries, muffins, and other fast-acting carbohydrates increase blood sugar levels, causing energy fluctuations that can lead to weakness and sweating.
Sugar increases dehydration and makes you feel full for a long time.
Alcohol
Alcohol dehydrates the body and disrupts thermoregulation, increasing the risk of overheating and heat stroke. Even light wine or beer in the heat can cause a serious strain on the body.
Tip: If you drink alcohol, compensate for each portion with plenty of water.
Milk and creamy products
Milk, sour cream, and fatty yogurt are difficult to digest at high temperatures and can cause a feeling of heaviness, nausea, or cramps, especially when combined with heat.
Excessively salty foods
Salt retains water in the body, causes swelling and kidney overload, and increases blood pressure. The more salt you eat, the harder it is for your body to cool down naturally.
In the heat, it is important to eat not only lightly but also wisely: avoid heavy, fatty, salty, and dehydrating foods.
Your body is working at its maximum capacity – so give it support, not additional stress, and stay healthy!
