During hot summer weather, our body loses water and nutrients. This can make us tired and sluggish, as nutritionist Laura Ligos told us.
According to Ligos, hydration is the most important way to keep our body hydrated in warm weather.
In addition to drinking plenty of water, eating electrolyte-rich fruits and vegetables can help cool the body down. These include watermelon,
During the summer months we sweat out water and essential nutrients. The result: We feel tired and sluggish, as nutritionist Laura Ligos told us. But there are foods we can eat to keep our bodies hydrated. Because in addition to drinking plenty of water, eating electrolyte-rich fruits and vegetables can help cool down the body, she tells us.
According to Ligos, the hydration the most important way to hydrate our body in warm weather. She recommends eating foods with naturally high amounts of water — like watermelons and cucumbers. If you exercise for an hour in warm weather, you should drink at least one liter of water during this time.
Electrolytes provide your body with nutrients
Electrolytes are important on a hot day because they help maintain the body’s essential functions like breathing, muscle movement and digestion, Ligos said. Sodium, potassium and magnesium are three of the most important electrolytes to consume on a daily basis.
The light seasoning of dishes with sea-salt can help get enough sodium in your daily diet. Sea salt is less processed than table salt. However, you should not consume more than a teaspoon of extra salt per day.
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You should eat these foods on hot days
The recommended daily intake of electrolytes is a little less than a teaspoon of potassium — 420 milligrams of magnesium for men and 320 milligrams of magnesium for women. According to Ligos, electrolyte powders can provide additional moisture. Carbohydrates are also particularly helpful when you exercise. Depending on the amount of training, Ligos recommends 30 grams of carbohydrates per hour or more.
Diseases say bananas are a great source of potassium, just like sour cherries, plums or tangerines. Dark leafy greens, soybeans and Broccoli are rich in magnesium. According to the expert, most types of fruit and vegetables contain enough electrolytes for daily needs. The fresher they are, the more of these nutrients they contain.
Salads and smoothies work as an alternative to cooking food. According to Ligos, smoothies are a great way to get water and electrolytes through the day without having to cook. Her favorite recipe for this: fruit, Greek yogurt or protein powder and healthy fats, such as peanut butter or avocado.
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This article was translated from English by Klemens Handke. You can find the original here.