A heat wave is coming! Consume plenty of fruits and vegetables, drink water and isotonic drinks, and avoid alcohol and sugary drinks. Remember that proper diet and hydration is the key to staying healthy and feeling good on hot days. How to take care of your body and what to watch out for on exceptionally hot days is advised by our nutritionist Dr. Małgorzata Słoma-Krześlak from the Department of Public Health in Bytom at the Silesian Medical University.

During hot weather, it is crucial to take care of a proper diet that will help keep our body in good condition. It is worth betting on light and refreshing dishes. Here are some tips:

Salads - Fresh vegetables and fruits rich in water, such as cucumber, tomatoes, watermelon or melon, are ideal for hot days.
Coolers - Cold soups, such as Lithuanian cooler or gazpacho, not only provide nutrients, but also help keep you hydrated.
Yogurts and kefirs - They are easily digestible and have a high water content, making them an excellent choice for hot days.
Smoothies and smooth ies - Fruit or vegetable smoothies, with the addition of mint or spinach, are a great way to refresh and provide vitamins.

Although cool meals are more desirable, you don't have to give up hot foods completely. However, it is worth avoiding heavy and fatty dishes. Light hot vegetable soups or grilled vegetables would be a good option.

What to drink during hot weather?

In hot weather, the most important thing is to properly hydrate the body:

Water - The best water is that at room temperature or slightly chilled.
Isotonic drinks - Especially after exercise, they help replenish electrolytes and rehydrate the body better than plain water.
Herbal teas - Peppermint, lemon balm or chamomile tea, which can be drunk both hot and cold.
Coffee and tea - In moderate amounts, they do not dehydrate the body, but it is better to avoid their excessive consumption in hot weather.

What to avoid during hot weather?

Alcoholic beverages - Have a dehydrating effect and can increase the risk of dehydration.
Sweet sodas - They are high in calories and can cause increased thirst.
Heavily digested and fatty foods - They burden the digestive system and increase the feeling of heat.

What to pay special attention to in your diet during hot weather?

Eating plenty of vegetables and fruits - They are rich in water and minerals, which helps keep you hydrated.
Regular meals - Although your appetite may be reduced, it is important to eat regularly to provide your body with the nutrients it needs.
Avoid spicy condiments - They can increase the feeling of heat and intensify discomfort on hot days.

Warning signals of dehydration

Dehydration can be dangerous, so it's worth knowing the symptoms:

Decreased urination and darker colored urine.
A feeling of strong thirst.
Fatigue, dizziness, headaches.
Dry skin and lips.
Irritability and impaired concentration.

How to respond to dehydration?

Immediate hydration - Drink water or isotonic drinks in small sips.
Avoid further physical exertion - Rest in a cool, shaded place.
Eating water-rich foods - Fruits like watermelon, oranges, cucumbers, which help hydrate the body quickly.

What is the best hydration for our body?

Water - The basis of hydration, essential for maintaining fluid balance in the body.
Isotonic drinks - They help replenish electrolytes quickly and are ideal after intense exercise.
Herbal teas - They have a mild hydrating effect and can be consumed both hot and cold.
Fruits and vegetables - Watermelon, cucumber, tomatoes, strawberries, which contain a lot of water and help with hydration.

Source: Silesian Medical University