In summer, heat can significantly affect your well-being: fatigue, headaches, drowsiness, and reduced productivity are common symptoms. High air temperatures push the body to work in extreme conditions, so it’s crucial to support yourself properly with food, fluids, and a smart daily routine. A well-thought-out strategy can help avoid dehydration, heat stroke, and other complications. As noted by the Baltimore Chronicle, the right combination of diet, hydration, and lifestyle habits can help you stay comfortable even during the hottest days.
How Heat Affects the Human Body
Even a slight increase in body temperature disrupts thermoregulation. To cool down, the body starts sweating intensely, losing not only water but also key electrolytes like sodium, potassium, and magnesium. This may cause muscle cramps, weakness, and rapid heartbeat.
The cardiovascular system becomes overloaded, breathing becomes faster, and blood pressure may fluctuate. Children, the elderly, pregnant women, and people with cardiovascular or endocrine conditions are especially vulnerable in the heat.
That’s why it’s important not only to stay out of the sun but also to adjust your diet and daily habits according to the weather.
What to Eat in the Heat
Proper nutrition in hot weather is the key to maintaining energy and lightness in the body. Choose easily digestible food that won’t put extra stress on the digestive system.
Basic Nutrition Principles for Hot Days
- Avoid fatty, fried, and smoked foods.
- Choose fresh vegetables and fruits.
- Steam, boil, or bake your meals.
- Eat small portions 4–5 times a day.
- Avoid overeating, especially in the evening.
Recommended Foods
- Cucumbers, zucchini, celery – rich in water and help cool the body.
- Watermelon and melon – hydrate and provide antioxidants.
- Yogurt, kefir, ryazhenka – restore gut flora and aid digestion.
- Chicken, turkey, fish – light protein sources.
- Herbs (dill, parsley, basil) – contain essential electrolytes.
What and How Much to Drink During Hot Weather
In heat, water becomes your main ally. However, not all drinks are equally beneficial.
How Much Water You Need
On average, in summer, the body needs 2 to 3 liters of fluid per day. The amount depends on body weight, activity level, and environmental temperature.
What Best Quenches Thirst
- Plain water – the ideal choice.
- Homemade sugar-free compotes – a healthy alternative.
- Herbal teas (mint, chamomile, linden) – help reduce body temperature.
- Cucumber or lemon water – replenish lost electrolytes.
What to Avoid
- Soft drinks, energy drinks, and alcohol – cause dehydration.
- Excessive coffee – has a diuretic effect.
- Very cold water – may cause stomach spasms.
Optimal Daily Routine in Hot Weather
Just as important as eating and drinking right is organizing your daily routine to avoid overheating and preserve energy.
Key Guidelines
- Wake up earlier to complete most tasks in the cooler morning hours.
- Avoid sun exposure from 11:00 AM to 4:00 PM.
- Take regular breaks, especially during physical activity.
- Ventilate rooms in the morning and evening, keeping windows closed during midday.
- Wear light-colored clothes made from natural fabrics (cotton, linen).
Routine for Children
- Ensure children drink every 30–40 minutes.
- Go for walks before 10:00 AM or after 6:00 PM.
- Offer light meals every 3–4 hours.
- Midday rest – cool, quiet time indoors.
Natural Ways to Cool the Body
There are simple ways to cool the body without air conditioning.
- Wiping the body with a damp cloth – removes surface heat.
- Taking a warm shower – the temperature contrast stimulates cooling.
- Using peppermint oil – refreshes the skin.
- Sprays with water and aloe vera – tone and moisturize.
- Cold compresses on wrists, neck, and feet – give fast relief.
What Helps and What Harms in the Heat
| Category | Recommended Items | Items to Avoid |
|---|---|---|
| Food | Vegetables, fruits, light proteins | Fatty, fried, baked goods |
| Drinks | Water, herbal teas, cucumber water | Alcohol, soda, coffee |
| Daily routine | Morning activity, midday rest (siesta) | Physical work during noon hours |
| Clothing | Light, natural fabrics, light colors | Synthetics, dark colors |
| Cooling methods | Damp cloth, warm shower | Cold shower immediately after sun |
Earlier we wrote about how to know when your body lacks water.