In hot summer season weather, our physique loses water and vitamins. According to nutritionist Laura Ligos, it makes us drained and sluggish.
According to Ligos, hydration is a very powerful option to hydrate our our bodies in heat weather.
In addition to ingesting loads of water, consuming electrolyte-rich vegetables and fruit may help cool the physique. Watermelon for them,
During the summer season months, we sweat out water and important vitamins. The end result: We really feel drained and sluggish, in line with nutritionist Laura Ligos. But there are foods we are able to eat to hydrate our our bodies. Because in addition to ingesting loads of water, consuming vegetables and fruit wealthy in electrolytes will assist cool the physique, he says.
According to Ligos, hydration is a very powerful option to hydrate our our bodies in heat weather. He recommends consuming foods which can be naturally excessive in water, e.g watermelon and cucumber. If you train for an hour in heat weather, you should drink at the least one liter of water throughout that point.
Electrolytes present your physique with vitamins
Electrolytes are vital on a hot day as a result of they assist preserve vital physique features like respiration, muscle motion and digestion, Ligos stated. Sodium, potassium, and magnesium are three of a very powerful electrolytes to eat every day.
mild seasoning for present dishes sea salt helps you get sufficient sodium in your day by day food regimen. Sea salt is much less processed than desk salt. However, you should not eat a couple of teaspoon of salt per day.
These foods should be eaten on hot days
The advisable day by day allowance of electrolytes is barely lower than one teaspoon of potassium — 420 milligrams of magnesium for males and 320 milligrams of magnesium for ladies. According to Ligos, electrolyte powders can present extra moisture. Carbohydrates are particularly helpful throughout train. Depending on the quantity of train, Ligos recommends 30 grams or extra of carbohydrates per hour.
Ligos says bananas is a superb supply of potassium cherry, plum or tangerines. Dark leafy greens, soybeans and broccoli wealthy in magnesium. According to the skilled, most vegetables and fruit include sufficient electrolytes for the day by day requirement. The brisker they’re, the extra of those vitamins they include.
Salads and smoothies work as an alternative choice to cooking. Ligos says smoothies are an effective way to get water and electrolytes all through the day with out having to prepare dinner. Her favourite recipe for that is fruit, Greek yogurt or protein powder, and wholesome fat like peanut butter or avocado.
This article was translated from English by Clemens Handke. You can discover the unique right here.