How do we respond to heat?
At high temperatures you feel thirsty, and this is the natural protective behavior of our body. It is 60% The water in you consists of water, and this water is not fresh, but salty. The key chemical elements of this “salinity” are sodium (Na) and potassium (K).
The body is trying to cool by secreting sweat and evaporating it from the surface of the skin. At the same time, not only water is lost, but also salts, trace elements, and other components. The maximum moisture loss with sweat was noted among marathon runners in hot weather and can reach two liters per hour.
To understand that there is not enough water, it is easiest for a healthy person to focus on thirst and diuresis – the frequency of urination, the amount, and concentration of urine. If you meet a small need less often than usual, and the urine is too dark, concentrated, then you probably need to add water. Not only an increase in the fluid intake but also certain nutrition will help in this.
What to include in the diet
In the heat, it is advisable and even necessary to include salt in the diet. So, sodium, which is vital for us, is found in some products: milk and cream (50 mg per 100 g), eggs (80 mg per 100 g). The main source of sodium is sodium chloride (NaCl). It is added to finished foods, respectively, sodium is also contained in them. For example, in bread, there is about 250 mg of sodium per 100 g. There is a lot of it in ready-made fish or meat delicacies (bacon contains 1.5 g of sodium per 100 g), in snacks (salted crackers and popcorn contain 1.5 g of sodium per 100 g ) Also, excess sodium is present in seasonings and sauces. For example, soy sauce contains 7 g of sodium per 100 g.
The norm of consumption of salt for people over 16 years is 5 g (½ teaspoon without a hill) per day.
Potassium-rich: beans and peas (approximately 1.3 g per 100 mg), nuts (600 mg per 100 g), bananas, and papaya (300 mg per 100 g). Peel baked potato contains 573 mg of potassium per 100 g.
The potassium intake for adults is at least 3.51 g per day.
Vegetables and fruits
Consuming fruits and vegetables, you, in fact, do not eat, but drink, because they are about 90% water. However, unlike usual, water in the composition of vegetables and fruits already contains part of the salts we need.
Vegetables can be eaten whole or in the form of salads. A small amount of salt compensates for the loss of sodium, and vegetable oil or yogurt used as a dressing will improve taste and nutritional value. You can also add lean meat, fish, or cheese to salads – this will diversify them and enrich them with protein.
Drink salads with clean water, kvass, or kefir at room temperature. In Asian countries, hot green tea is commonly consumed in heat.
This is ideal – both food and drink immediately. Almost every national cuisine has its own recipe for cool soup in case of heat, for example, beetroot, okroshka, gazpacho, tarator, chill, and botanical.
Such soups consist of vegetable, vegetable, and meat, vegetable and fish dressing, and a liquid base. There are many fluid options. At choice: kvass dark or light; kefir, whey, or other dairy products; vegetable, mushroom, fish, or meat broths. Usually, cold soups are eaten with the addition of finely chopped fresh herbs and aromatic herbs. In particularly hot countries, it is customary to add pieces of ice directly to the soup. It’s not difficult to choose a recipe to your taste and wallet.
Spices are an integral part of the diet in hot countries and beyond.
Spicy spices are used as natural preservatives since they prevent the growth of bacteria in products, which is especially true at high ambient temperatures. The burning effect of spices on the mucosa of the digestive tract causes a slight chemical burn and the response of hormones of pleasure for pain relief. This property is even used in medicine. There are many products based on capsaicin, the main alkaloid of red pepper.
Mint with its pleasant cooling taste is more often a component of soft drinks, desserts, or snacks. Hot peppers are traditionally used in dishes of Caucasian, Asian, and Mexican cuisine, which proves the appropriateness of their use on hot days. However, it should be remembered that for many diseases spicy and spicy food is contraindicated.
Summer heat is a transient phenomenon. Nature provided us in the event of overheating with protective mechanisms: to regulate body temperature – by changing the intensity of blood supply to the skin and sweating, and to replenish the water-salt balance and energy needs – by thirst and hunger. We should be more attentive to the needs of our bodies in order to successfully cope with environmental changes.