How to eat in the heat

During hot summer weather, it’s especially important to monitor your diet and fluid intake. How can you make sure that your food choices help maintain health and productivity, rather than becoming a source of additional problems?

  • Avoid sugary drinks, especially sodas, as they contribute to dehydration. Also, avoid store-bought juices as they contain high amounts of sugar.
  • Reduce sweets and baked goods.
  • Choose lighter meals: salads, cold soups, chilled soups like okroshka, fish, and seafood. Avoid heavy, fatty, and salty foods.
  • For cold cravings, opt for a frozen smoothie or fruit ice instead of ice cream.
  • When feeling hungry, try drinking a glass of water first. If you still feel hungry after 15-20 minutes, then proceed with eating.
  • Eat in small portions to avoid overeating and to support a healthy metabolism.
  • Opt for fresh fruits and vegetables in your diet. They provide vitamins, minerals, antioxidants, and water to help maintain your body’s hydration.
  • Drink enough water since your body loses more fluids in the heat. Natural fruit drinks, compotes, and green tea are also good choices for staying hydrated.
  • Avoid alcohol in hot weather, as it increases dehydration and puts additional strain on the body.

Following these guidelines can help you feel healthier and more energized even on the hottest days.

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