A Healthy Summer Is Possible with Water-Rich Foods

According to Prof. Dr. İsmet Tamer, Member of the Herbalife Nutrition Advisory Board, he has made recommendations on how to enjoy summer in a healthy way. Summer brings not only sun, sea and sand, but also dehydration, fatigue, nutritional problems and classic summer illnesses. Nutrition with water and water-rich foods carries vital importance during these days when we begin to feel the effects of the scorching sun rays.

1) Reduce fat consumption

To maintain our daily life during the summer season, we need to continue to consume adequate protein, carbohydrates and vitamins to meet our body's needs. However, excessively fatty foods in summer can stress the body.

2) Pay attention to alcohol consumption

The heat can also negatively affect our appetite; we may not eat all day and overload ourselves at dinner. Especially if our evenings are accompanied by large tables and friends and family... In such times, we can inadvertently fill our stomach, exceed the dosage of alcohol, and cause serious problems to our cardiovascular and digestive systems.

3) Drink plenty of water

Drinking water when hungry is even more important in the summer months, because the body loses water through sweating and our fluid needs increase. The reason our body sweats is to try to maintain heat balance against the heat. However, as humidity increases with the heat, maintaining this balance becomes difficult. Sometimes even when we don't feel ourselves sweating, our skin loses fluid through evaporation. For this reason, drinking water is important.

4) Ideal water intake is not 2 liters for everyone

The average amount of water we need to drink per day is approximately 30 ml per kilogram of body weight. For example, if our weight is 60 kg, the amount of water we need is 60x30, that is, 1800 ml. If we stay in very hot or air-conditioned environments for long periods or if we are engaged in work or exercise that will cause us to sweat heavily, we should increase this amount to the level of 35-40 ml. In fact, the best thing is to drink water before our body warns us, that is, before we feel thirsty.

5) Consume fruit for energy

Through sweating, our body loses certain electrolytes such as sodium and chlorine. In addition to the fluid lost through excessive sweating in the heat, we need to replace these minerals and electrolytes, otherwise even if we drink enough water, we will continue to feel weak and tired. For this, unless your doctor advises otherwise, it is healthy to drink a glass of mineral water with a slice of lemon added daily; and to consume green leafy fresh vegetables and fruits, which are mineral deposits, in meals and snacks.

6) Limit tea consumption

For those who are not comfortable with water and cannot drink enough of it, it is possible to get support from different liquids in addition to water. However, for this, consuming concentrated fruit juice or excessive tea and coffee is not the right way. When these beverages are consumed one glass per day, they may be beneficial to us, but due to their diuretic effects, when consumed in excess, they can actually increase fluid deficiency.