Today is another hot day ahead of us this summer, the temperature soars up and it's really hot. We must remember that in such weather we must ensure proper hydration of our body. We are wasting a lot of fluids now and it is not difficult to get dehydrated dangerous. Fortunately, however, on a day like today, cooling with delicious aromatic water with fruit, mint or refreshing cucumber is pure pleasure. Unfortunately, it is worse with food, because when it is hot we simply do not feel like it - the heat effectively takes away our appetite. That is why today on my blog about what a diet should be like on hot days, that food and drink will give us pleasure and help to survive high temperatures.
The heat is not a good time for heavy and greasy meals, remember that our body is now trying to fight the heat, and the heat that is produced during digestion effectively hinders it. On the other hand, after all, we need the nutrients we need to live with food, so we should not give up food in any case, they should simply be adapted to the weather. Let's try to ensure that our menu is based primarily on fruit, vegetables, dairy products, fish and lean meat.
You'd better give it up
When it is hot, it will be better if we give up eating fatty meat, hard-to-eat fast food and deep-frying. Such products, unfortunately, prolong digestion, increase body temperature and, unfortunately, tire the body already weakened by heat. Remember also the danger of drinking alcohol in such weather. Even a cold beer is only apparent cooling, which can cause a lot of damage. When it is hot, our blood vessels dilate, as does alcohol, which is why it can very disturb the work of the circulatory system, blood pressure increases and the heart beats quickly and unevenly. However, this is not the end of the alcohol diuretic effect and makes us sweat more, thus intensifying the already increased fluid loss. It is no wonder then that after eating it increases the risk of heart attack, stroke and dehydration. Strong tea and coffee have similar effects. Caffeine and theine increase blood pressure, which, unfortunately, does not have a positive effect on the work of the heart at such high temperatures, and, additionally, diuretics promote excessive fluid loss. Sweet carbonated drinks are also not the best idea, they provide our body with too much sugar and unfortunately quench our thirst only for a short while.
So what should our diet look like?
Not just water
Although, of course, mineral water is very important, we should drink it now even about 3-4 liters a day, of course, everything depends on our weight, age and lifestyle. It is a very good idea to compose it with various fruits, herbs and refreshing green cucumber. We can prepare delicious and very healthy drinks in this way. Chilled herbal teas are also a good idea, e.g. mint - cools and improves digestion, lemon balm - nicely refreshes and calms down; sage - cools, quenches thirst and refreshes; Lavender - will soothe your body tired of the heat.
Cocktail instead of breakfast
Cocktails are a great solution for a delicious, nutritious breakfast, they will help hydrate our body, replenish electrolytes lost with water and nourish. Be sure to try it, the cocktail is perfect even when the heat takes our appetite away.
Raspberry banana cocktail with oats and mint
This is a nutritious version of a light breakfast. Prepare raspberries for about 1-2 cups, a ripe banana, a glass of coconut milk, 2 tablespoons of oat flakes, and a few mint leaves. Put all the ingredients in the blender and after a while you can enjoy the delicious taste of your light breakfast.
Nutritious avocado cocktail with spinach and nuts
This cocktail is a real dose of energy and lots of nutrients that our body needs very much now. Prepare a field of ripe avocado, a glass of blueberries or blueberries, a glass of fresh spinach leaves, 1 banana, a glass of yogurt and some chopped walnuts. If you want, you can slightly sweeten it by adding 1-2 teaspoons of honey. We put all the ingredients in a blender, and when a smooth cocktail is made, we enjoy its taste.
For breakfast tomatoes
Very tasty, low-calorie tomatoes are also a valuable source of minerals and vitamins for our body. They are also great as a snack on hot days help replenish lost electrolytes. In tomatoes we find a lot of potassium that supports our heart and helps regulate blood pressure, they also lack magnesium, calcium, iron, vitamins C, E, K, B vitamins and fiber.
A great solution for lunch on hot summer days can be fresh tomato juice with the addition of basil, which not only perfectly emphasizes the taste of tomatoes, but also pleasantly cools our body. Prepare 4-5 diced tomatoes without skin, a few basil leaves, a little pepper and salt, you can also add 2-3 ice cubes to cool your drink a bit, but remember that it cannot be too cold. Icy drinks are not good for the heat at all. Put all ingredients in a blender and mix thoroughly and it's ready.
The best salad for dinner
When it's hot, we certainly don't think about a warm, hearty dinner, on the contrary, we feel like something light, that's why the salad is a great option. When it comes to composition, the freedom is really huge.
Try the shrimp and mango salad. Shrimps contain a lot of very well absorbed protein and little fat, are rich in B vitamins and minerals: calcium, selenium, iodine, iron and zinc. Shrimps are nutritious but easily digestible, which is why they are perfect as a component of a summer salad. Cook them by steaming or frying gently with garlic butter and white wine, and then add to them your favorite ingredients, e.g. coriander, mango and cucumber seasoned with a delicate sweet and sour dressing, can create a very nice salad together. If you want your salad to be more filling, you can add a little wholemeal pasta to it. If you don't like shrimps, you can prepare a salad, e.g. with salmon, or add a little lean meat or cheese instead of fish. A light and nutritious salad that will provide your body with the necessary nutrients, you will certainly create it by adding raspberries, watermelon, avocados, cherry tomatoes, goat cheese and roasted pumpkin seeds, and emphasize its taste with a delicate honey mustard sauce. The freedom is really large, the most important thing is that the salad meets your taste requirements and provides you with a lot of necessary vitamins and minerals, and if it tempts you with beautiful colors, you will not even pass by indifferently in such heat.
A light supper
Remember, do not eat dinner too late, it should not be abundant, our body needs about three hours to digest a meal, so we must give it this time, because at night our metabolism slows down very much.
A good idea for dinner is e.g. mozzarella with tomatoes and basil, a mix of steamed vegetables or a slice of whole grain bread with any avocado paste. The most important is that it is not hard to digest, only then we will be able to really rest at night and regenerate before the next day.
Remember that on hot days you need to be very careful, so if the air temperature is really high, try not to leave the house. Remember to hydrate and provide proper nutrition, protect your body, head, eyes and avoid the sun when it shines the most, i.e. between 11AM and 4PM . Thanks to this, you will safely survive even the hottest heat.