How to stay healthy during heatwaves: Diet tips and advice

Heatwaves are affecting everyone. High air temperatures can cause discomfort and serious ailments such as dizziness, muscle pain, and even fainting. A proper diet is one of the key factors that influence our well-being on hot days.

High temperatures can effectively suppress your appetite and make eating a challenge. However, maintaining a proper diet during heat waves is crucial for our health and well-being. A well-balanced lunch in the heat can prevent dizziness, muscle cramps, and other ailments often accompanying hot days. Learn how to compose meals to survive even the hottest days.

Many people mistakenly assume that drinking more water during heat waves is enough to stay healthy. Unfortunately, this strategy is insufficient. Our bodies need not only water but also nutrients to function properly.

Without the correct dose of energy, building blocks, vitamins, and minerals, we lack the strength for daily activities and even essential life functions. These deficiencies can weaken the body, cause deterioration of concentration, and increase susceptibility to diseases.

Inspiration for composing a summer diet can come from countries dealing with high temperatures for years. An excellent example is the Mediterranean diet, which is rich in vegetables, fruits, fish, whole grain products, and olive oil.

It's important to eat regularly but avoid overeating. Instead of heavy meals, choose light and easy-to-digest dishes. Great options include salads, cold soups, fruit soups, and vegetable creams.

Don't give up on protein, which is essential for building and regenerating tissues. Good protein sources are fish, lean poultry, eggs, and legumes. On hot days, it's also necessary to ensure adequate vitamins and minerals that support the body's functions. Essential are B vitamins, potassium, and magnesium in vegetables, fruits, nuts, and seeds.

Breakfast:

• oatmeal with milk, fruits, and nuts,
• scrambled eggs with tomatoes and spinach,
• whole grain bread sandwiches with hummus and vegetables.

Lunch:

• cold beet soup,
• salad with grilled chicken and vegetables,
• pasta with pesto and tomatoes.

Dinner:

• steamed fish with potatoes and salad,
• cottage cheese with radishes and chives,
• whole grain bread sandwiches with avocado and egg.

Remember that diet is only one element that affects our well-being during heatwaves. Maintaining an appropriate room temperature, wearing breathable clothing, and taking regular breaks are also essential.

By following these simple rules, we can survive even the hottest summer days without harming our health and enjoy the beautiful weather.