With rising temperatures in the summer season, it's time to enjoy the bright sunshine and sunny days. However, with the extreme heat wave the world has witnessed in recent weeks and the recording of record temperatures, which are expected to continue through August, the importance of caring for health and following a healthy diet to cope with harsh weather conditions increases, in order to avoid dehydration and fatigue and maintain the electrolyte balance in the body. Here, we will present a set of valuable dietary tips that should be followed during the summer, where we will discover how healthy food choices can positively affect body welfare and daily activity. Eating healthy food keeps the mind and thinking in good shape.
### Refreshing Drinks and Foods
Nutritionist Karen Qazzi noted to "Wardna" that during intense heat periods, the risk of losing water and electrolytes from the body increases significantly, which negatively affects general health and increases the risk of dehydration and fatigue. She emphasized that it is very important to consume light foods that do not upset the stomach and refreshing drinks to maintain energy. Qazzi provided some tips, including:
- **Drink water regularly:** Plain water should be the primary beverage throughout the day, as the body needs large amounts of water to compensate for fluid loss caused by sweating.
- **Consume fruits and vegetables:** Fruits and vegetables are high in water and electrolytes as well as fibers and vitamins that enhance hydration and support overall health.
A list of some refreshing and beneficial vegetables and fruits for summer includes:
- **Vegetables:** cucumber, lettuce, zucchini, broccoli, purslane, arugula, watercress, mint, and kale.
- **Fruits:** watermelon, cantaloupe, strawberries, blueberries, pineapple, and grapes.
- **Yogurt:** It is excellent and beneficial for health during the heat; this applies to natural yogurt and various dairy products like yogurt and kefir. Qazzi pointed out some reasons that make its consumption beneficial during heat:
1. **Essential nutrients:** Yogurt contains a variety of important nutrients such as proteins, calcium, and vitamins, which contribute to enhancing general health and supporting the immune system.
2. **Hydration:** Yogurt has a high content of water and electrolytes (minerals) such as potassium, calcium, and magnesium, which help to hydrate the body and compensate for losses due to sweating during hot days.
- **Coconut Water:** Coconut water has a high percentage of pure and natural water, making it a refreshing and effective drink.
### Avoid These Drinks and Foods
- **Caffeinated and alcoholic beverages:** Qazzi emphasized the need to avoid beverages that contain caffeine and alcohol, as they can lead to increased water loss and negatively affect electrolyte balance.
- **Fried foods:** Qazzi indicated that fried foods contain a lot of fats and oils, making them heavy on the stomach, increasing the burden on the digestive system during hot days. Therefore, grilled or boiled foods may be suitable options for summer.
- **Spicy foods:** Eating spicy seasonings like chili can lead to an increase in body temperature and sweating, which increases the feeling of heat even more.
### Loss of Appetite
Loss of appetite during hot weather is considered normal and common for many people. Qazzi links this to several factors, as the rise in temperatures increases body heat, which can lead to loss of appetite due to the natural cooling process it undergoes. Moreover, the body sweats more during hot weather to maintain its temperature, which results in a significant loss of fluids and salts, gradually leading to loss of appetite.
From here, Qazzi emphasized the necessity of following a diet rich in fruits, vegetables, and water to enjoy a summer full of energy and vitality.
