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nutrition
safety measures
body water
calorie intake
extreme heat
Nutrition In The Heatwave 8 Factors To Pay Attention
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Nutrition In the Heatwave 8 Factors to Pay Attention

Nutrition in the heatwave Summer season except that we like very much because of the given oppurtunities for several outputs is the age where heatwaves start. Experts this time highlight the dangers of exposure to high temperature, especially when outside. As they say prevention is the best treatment, and beyond the known tactics and safety measures, we should ensure the mechanisms which have to deal with extreme heat in our own body. How? With the primitive process of nutrition!

Heatwave and body The human body at its core can not withstand temperatures above 42 degrees Celsius. Thus, when the temperature exceeds these degrees, our body can not adapt and thus can’t be protected. Hippocrates said 'your diet be your medicine', confirmed here. Moreover, beyond the known methods of precaution (shade, hat, white clothes, avoid direct sun exposure, etc.) few know that diet has an important role in our ward by hyperthermia and its effects.

Nutrition plays a role! The first things you should look for in your diet are liquids, texture, size and frequency of meals, salt, food safety and of course food itself. It is no coincidence that the discomfort and fatigue during very hot summer days becomes stronger after a feast ...

Liquid First and foremost increase the fluid intake, compared to winter. This is because of the heatwave the body temperature is greatly increased, and so our bodies in order to be freeze spends energy and water (sweat). So think body water as the coolant of it, such as a diesel engine. Accordingly, each person has special water needs to maintain proper hydration levels. More specifically, our needs for fluids come in 1ml liquid / 1 calorie intake plus losses of sweat. So for example an intake 1 liter of water in winter, in summer and especially during the heatwave is not enough and we will suffer from dehydration. Particular attention and need of more fluids have children who are very active and perspire constantly, the elderly due to low water levels and reduced intake of this, athletes for obvious reasons and then those who carry excess weight and sweat more easily and also have smaller stores of body fluids.

Water Give priority to clean, odorless and tasteless water, cool to cold. We can even supplement our fluid intake with cold tea and juices, everything in moderation (tea has caffeine and juices calories). Also many calories and no effect on our thirst have refreshments, so we choose them rarely. Finally, the excess of alcohol causes increased urination so probably will dehydrate you. Even one glass of alcoholic beverage (eg beer) may be cool and fun but if combined with food, eventually will probably warm you because of the calories ... Diuretic action has also coffee. Finally, try as a snack, starter or light meal a cold vegetable soup. You will achieve coolness and moisture, because of vegetables.

Vegetables and fruit They are the perfect choice. It is rich in moisture (water), essential vitamins to boost and strengthen the body in summer (eg A, C, carotenes, etc.) and necessary for water balance electrolytes (eg potassium, sodium, magnesium, etc.). The latter need frequent replenishing in our body during the heatwaves. Thus, watermelon (in moderation) or cucumber (95% content in water) would give us less calories and keep our body cool. It is easily digestible and contains carbohydrates (mild increase in blood glucose) in order to stimulate us from the lethargy and the weakness of extreme heat.

Meals So select vegetables and fruit as a snack, dessert and intermediate and simultaneously create dishes with recipes which at their base have cool fruits and vegetables. This season has it’s grace because of the cool and sweet dishes offers. Use seasonal and make the many gifts of nature and summer, for example, tomatoes, cucumbers, artichokes, beans, peppers, okra, eggplants, zucchini and more. Choose fruits like peaches, apricots, cantaloupe, watermelon, cherries and grapes. In each case big, fat and generally heavy meals and foods will warm you and will eventually bring you discomfort and lethargy ... Instead, follow one of the basic principles of nutrition, small, frequent meals and you will surely win.

Salt Salt (sodium chloride) at this time should not be excluded from our diet, except of course if conditions (health issues such as hypertension, renal failure, etc.) require it. Because increasing pressure salt stimulates thirst and leads to fluid intake. Additionally sweat contains small amounts of sodium so they should be replenished. Beware, though: There is no reason to overdo it! Sodium can be found in many foods such as frozen vegetables and meats, canned, salted, smoked, standardized, meats, sauces and more. We get in a few words 'salt' without realizing it, as a natural source of these foods.

Security High temperature is likely to impair fast unsheltered food. So during the summer we take care keep them chilled to proper temperature and not left exposed to extreme environmental conditions too long. Remember that in heatwave times increases the risk of spoilage and possibly of food poisoning.

Instead of an epilogue Whether heatwave find you the on the beaches, either at home or on the road, ensure that you have taken all precautionary measures required by the unbearable heat. And the best you can do is to combine the freshness, enjoyment and enhancement of the protection your diet can offer to you. And also remember the wise words of Hippocrates: "We are what we eat" ...


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