As summer has arrived in its full bloom and the temperature is quickly rising across the UAE, maintaining a balanced internal temperature becomes a challenge. The scorching heat and increased perspiration can lead to electrolyte depletion resulting in the following issues:
- Dehydration
- Fatigue
- Concentration difficulties
- Increased susceptibility to infections.
Making the right choice in terms of nutrition, combined with adequate hydration can counteract these symptoms and help us feel healthy and energetic throughout summer.
An optimal summer diet should include plenty of fresh fruits and vegetables, as well as wholegrains, while minimizing sugar and saturated fats. Those considering to kick start their exercise routine during the summer should be aware that not all diet and exercise regimes are designed with the humidity and discomfort of the summer season in mind.
The needs of our bodies change as the seasons do. Summer is that time of the year when you can quickly become dehydrated owing to excessive sweating and perspiration, and you want to reach for something cold, such as soft drinks. This is where we go wrong since anything excessively low in temperature might constrict our blood vessels and disrupt the heat loss process in our bodies.
Summer Diet Foods
Increase your intake of fruits high in water content during the high temperatures. It’s best to focus on foods that keep you hydrated, give necessary nutrients, and are easy on your digestive system. Aim for 2-3 servings of fruits and 5-6 servings of vegetables in your daily diet during the summer.
- Water-rich fruits like watermelon, cucumber, and cantaloupe are great for staying cool in the heat. They not only hydrate our bodies, but they also include fundamental vitamins and minerals that help to strengthen our immune systems.
- You must also include fruits like pineapple and peaches as it includes bromelain, which aids in digestion.
- Oranges, grapefruit, sweet lime and lemons that are rich in vitamin C help build immunity. These fruits help restore the fluids and electrolytes lost due to excessive sweating during the summer.
- Salads are light and refreshing, packed with vitamins, easily digestible and will not lead to excessive glucose spikes that tend to leave us feeling lethargic and contribute to difficulties in concentration. Green leafy vegetables such as spinach and kale (high in vitamins and minerals), tomatoes (high in lycopene, which protects against sun damage), bell peppers (high in vitamin C and antioxidants), zucchini (high in water content), and cucumbers should all be part of your diet and salads.
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It is recommended to consume a lot of probiotic-rich foods and beverages such as yoghurt (to promote gut health), coconut water (rich in electrolytes), grilled fish (protein rich lighter alternative to heavy meats), quinoa, and couscous (light grains that can be served cold in salads), and cold soups like gazpacho that are full of seasonal vegetables. Adding protein like fish, grilled chicken, chickpeas or yogurt will keep our satiety levels higher for a longer time.
Eating the rainbow
“Eating the rainbow” is a catchphrase that encourages people to eat a variety of colourful fruits and vegetables during the summer. Including colour in your meals can help you live a longer, healthier life. Colourful fruits and vegetables can portray a beautiful picture of health because they include phytonutrients, which are the substances that give plants their vibrant colours as well as distinct tastes and fragrances. When people eat plant foods, phytonutrients protect them against chronic diseases. Incorporating colorful fruit and vegetables will boost your antioxidant levels whereas nuts and seeds (walnuts, almonds) will add the benefits of omega 3 acids for our cardiovascular health.
Summer Dietary Restrictions
The human body is designed to keep its core temperature at approximately 98.6°F (37°C). However, during the hot summer months, it must work harder to maintain the ideal body temperature. Certain foods and beverages can affect this process. Some foods are highly beneficial in relaxing the body, while others are not as beneficial and may even have negative consequences.
- It is best to avoid or restrict items that are heavy, fried, or high in fat, as they are difficult to digest and can make you feel uncomfortable in the heat.
- Processed and cured meats, as well as aged cheeses, should be avoided due to their greater risk for bacterial growth at warm temperatures.
- While a little spice in food can make you sweat, some spicy meals produce excessive internal heat and should be avoided or consumed in moderation. The body can get more thirsty and dehydrated while eating spicy foods like pickles and dishes with a lot of salt.
- Junk and processed foods have similar impacts. People believe that beverages are hydrating, however they might have an adverse effect on your health during the summer if you do not select your appropriate drink. Tea, coffee, or carbonated drinks laden with sugar, for example, may temporarily alleviate your thirst but it could ultimately lead to dehydration.
Importance of hydration
Hydration is the most crucial aspect of staying healthy during the summer months. Avoid sugary drinks and aim for 2-3 litres of chilled water per day, even if we don’t feel thirsty it is important to consciously monitor our fluid intake. If you are prone to sweating excessively during physical activity, your body would require additional hydration so adding electrolytes to have after an intense physical activity session is an option. Hydrating liquids such as water, coconut water, and seasonal fruit juices replace the body’s fluids without adding extra calories or stimulants. Tea, coffee, and aerated drinks are diuretics, so they should be used in moderation.
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The science behind summer foods and drinks focuses on the principles of hydration, nutrition, and the body’s response to heat. Dehydration, indigestion, food poisoning, and sunstroke are common throughout the summer, and it is recommended to eat foods that boost immunity during this period. Dehydration can lead to life-threatening medical conditions with multi-organ failure. Consuming an unhealthy diet leads to low immunity, fatigue, brain fog and weight gain and might have long-term side effects on the body such as diabetes and cardiovascular disease.
Thus, making the right choice for our health should be a priority during the challenging summer months as well as throughout the entire year.
