With temperatures soaring and the bite of summer getting intense, there is a need to modify your diet to keep going. From drinking water, to maintaining electrolytes and incorporating water-rich fruits and vegetables in our diet, there are simple ways to prevent dehydration and heat strokes.
What should you be eating?
Eat light: Your metabolism tends to slow down during the summer months, meaning you should go slow on calorie-dense foods such as fried snacks, spicy and heavy foods. “It is difficult to digest all of these in summer, which tend to overwhelm the gut,” says Ritika Samaddar, regional head of the Department of Clinical Nutrition and Dietetics, Max Healthcare.
Eat in: Samaddar also suggests that people eat home-cooked meals as much as possible. “The heat provides a fertile ground for bacterial growth, meaning that food spoils faster during the summer months. This is the reason eating out should be avoided as much as possible,” she says.
sum water-rich foods: Add more water-rich foods such as cucumbers and watermelons in your diet. These will keep you hydrated and feeling light.
Add probiotics: “People should increase intake of probiotic foods such as curd, kanji, kombucha tea or kefir during this time,” says Samaddar.
Eat before you step out: She says that people should not step out in the sun on an empty stomach so that digestive enzymes can be activated. “You also shouldn’t eat a heavy dinner so that whatever you eat is completely digested by the time you go to bed. Make sure that you move around — walk or do chores — right after having the meal,” adds Samaddar.
How much should you be drinking?
Ideally, you should be drinking at least three litres of water a day to remain hydrated. However, it is also essential to keep a check on your electrolyte levels. “Often we keep sipping water through the day but that is not enough. Increased sweating during the summer months lead to the loss of not only water but also salts from the body.
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It is very important that people maintain their electrolyte levels, otherwise a deficiency can lead to muscle cramps and fatigue,” says Samaddar. She suggests an easy way to prevent electrolyte imbalance — having enough lime water, buttermilk and coconut water.
What to do when you are working out?
Samaddar suggests that people exercise only during the early morning hours or late evenings, when the temperatures are relatively lower. If someone has to work out during the day, doing so in an air-conditioned gym is preferable.
“What you have after the workout depends on what type of exercise you are doing. For aerobic exercises, one should have a fruit like banana before the activity and keep sipping water throughout. Those doing weighted exercises in gyms should again begin with a fruit, have electrolytes throughout the session, and then take 15-20 grams of protein after workout,” she adds.
© The Indian Express Pvt Ltd
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