Choose Water-Rich and Fibrous Foods in Hot Weather

During summer months, body temperature rises due to increased heat and humidity, and the metabolism tries to adapt to this condition. For this reason, the body loses more water. Dehydration of the body, fluid and electrolyte losses, vitamin and mineral deficiencies lead to health problems such as increased skin sensitivity. Prof. Dr. İsme Tamer recommends consuming both refreshing and nutritionally rich beverages to spend the summer healthily.

30 Ml Water Per Kilogram of Body Weight

The first thing you should do is provide your body with the daily fluid it needs by drinking water before you feel thirsty. For this reason, each person should drink approximately 30 ml of water per kilogram of their body weight. For example, someone weighing 60 kg should consume 30x60=1800 ml of water. Sometimes you may want to drink something not just to quench your thirst, but to feel refreshed and cool. In fact, doing both together is even better. The important point to note here is that your preference should be for refreshing, healthy and low-calorie beverages rather than excessively sugary or acidic drinks.

Consume Lemon and Tomato-Based Foods

You can increase the nutritional value of the fluids you consume. For example, sugar-free lemonade made from fresh-squeezed lemon juice can be an excellent choice. You can also refresh yourself on these hot days by adding the juice of 3 medium-sized lemons to 5 glasses of water and sweetening it with about 1 teaspoon of strained honey, according to your taste. Cold Milk and Cinnamon-Based Filling Mixtures Instead of Coffee and Tea Recently, coffee craze has taken off. But beneath this fury lies not only the fact that a cup of coffee makes you feel more energetic, but also the presence of antioxidant effects. Even so, it is beneficial to limit coffee on hot summer days, because excess coffee and tea can increase fluid loss through their diuretic effects. Instead, you can prepare a cold and filling alternative meal by adding two teaspoons of coffee and half a teaspoon of cinnamon to a glass of cold milk.

Probiotic-Rich Yogurt Alternatives

Sometimes it's nice to eat light meals in the summer. For example, you can consume low-fat yogurt, which is both protein-rich and a source of probiotics, with cold cucumber either as a side dish or grated as tzatziki. It is filling, and its calories and portion are controlled. Cold yogurt soups can also be a nice alternative, refreshing and cooling on hot summer days for lunch or dinner.

Water and Fiber-Rich Seasonal Fruits: Melon and Watermelon

Summer fruits such as melon and watermelon can be your saviors, cooling you on hot days. Watermelon contains high levels of water and fiber. While providing a feeling of fullness, the vitamins A and C it contains, along with minerals, relieve fatigue and keep you energized.

Dark Leafy Vegetables for Your Skin

There are other nutrients in summer that will protect your skin against the harmful effects of the sun. Citrus fruits, apricots, tomatoes and dark green leafy vegetables contain high levels of carotenoids and are converted to vitamin A by our metabolism, making our skin less sensitive to harmful sun rays. Sugar-free ice cream for your sweet cravings.