Diet in hot weather - what to eat, what to avoid?

What to eat on a diet during hot weather?

Meals included in your diet during hot weather should be light and refreshing. Dishes which can be prepared without frying or baking turn out to be a good solution. In this respect, cream soups are a good idea (let's bet on cold soups in the summer), as well as salads, which can be complemented with sources of complete protein, e.g. in the form of cheese or leguminous vegetables. Thanks to that, they will be filling, and will prove valuable for sports enthusiasts in the context of maintaining muscle mass.

Cooling desserts based on seasonal fruit are another good option. Summer is the ideal time for strawberries, blueberries, cherries, plums and currants. Apart from a good portion of vitamins and minerals, they also contain many valuable antioxidants, which make it possible to protect cells from the adverse effects of oxidative stress and free oxygen radicals (e.g. due to intensive UV radiation). When combined with nuts and yoghurt or plant milk, extremely filling smoothies can be prepared which are equally suitable as a quick breakfast or an afternoon snack.

During hot weather, your diet should provide optimal intake of water. Regular hydration promotes the proper functioning of the body. Apart from the typical solution in the form of mineral water with frozen fruit and mint, it is worth trying isotonic drinks such as Iso Plus by Olimp Sport Nutrition. The refreshing taste and a solid dose of electrolytes will help you protect against dehydration - whether you exercise, go for a walk or go to the beach.

What to avoid in your diet during hot weather?

High temperatures are not good for hard to digest meals. Therefore, fried foods should be left out. It's also worth cutting down on red meat in favour of white meat or fish. Meat prepared in a steamer is a good solution, as it does not overload the stomach. Avoid spicy and salty condiments.

A diet in hot weather should not include frequent consumption of frosty foods. Cold fizzy drinks and ice-cream can have a number of adverse effects, including throat irritation, increased risk of infection, temperature shock, toothache and damage to enamel. Chilled products are a much better option.

You should also avoid energy drinks, coffee, strong tea and alcohol. All the products mentioned contribute to dehydration of the organism, which may be a serious threat to health during hot weather. During summer it is good to limit their amount to the necessary minimum, and to rely mainly on the above-mentioned mineral water.