{"id":18952,"date":"2024-06-21T20:10:41","date_gmt":"2024-06-21T20:10:41","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=18952"},"modified":"2024-06-21T21:01:57","modified_gmt":"2024-06-21T21:01:57","slug":"how-to-eat-drink-differently-during-a-heat-wave","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-eat-drink-differently-during-a-heat-wave\/","title":{"rendered":"How to Eat & Drink Differently During a Heat Wave"},"content":{"rendered":"

\"The<\/p>\n

Summer is here\u2014and so are the heatwaves.<\/p>\n

Heat waves are periods of time when temperatures are higher than is normal for a region. For many, it just seems like time to stay indoors and crank up the air conditioning. But heat waves can actually pose real health risks. <\/p>\n

Exposure to extreme temperatures can cause dehydration, heat exhaustion, heat stroke, and even cardiovascular strain and respiratory issues<\/a>. Science also shows that it can have significant impacts on how you sleep<\/a>, move<\/a>, and\u2014our favorite topic\u2014how you eat. <\/p>\n

According to one study,<\/a> people tend to eat less due to loss of appetite on hot summer days. This is caused by the hypothalamus, the part of your brain that regulates your body temperature and hunger cues.  As heat causes your body temperature to rise, your hypothalamus works hard to cool you down. And because digestion creates heat, the hypothalamus suppresses cravings and hunger pangs.<\/p>\n

It\u2019s still essential to fuel your body with the right foods and drinks, though, especially since heat can also take a toll on your mood and energy. <\/p>\n

\u201cPlanning meals and snacks or keeping cool snacks on hand is a good way to stay fueled,\u201d explains MyFitnessPal registered dietitian Joanna Gregg. \u201cBeing proactive with your eating can help you avoid energy slumps<\/a> and feeling distracted, tired, or irritable. For example if you typically eat at noon make sure you have a plan for lunch, whether you feel hungry or not. Even a snack will do!\u201d<\/p>\n

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But what exactly should you eat and drink in a heat wave? Generally, if you\u2019re eating a balanced meal, anything is fair game. There are some food and drink options that may be better at supporting your body through heat waves, though.\u00a0<\/p>\n

What to Eat and Drink During a Heat Wave<\/h2>\n

Water, water, water<\/strong><\/p>\n

We figured we\u2019d kick off the list but stating the obvious. <\/p>\n

\u201cWhen it\u2019s hot, our bodies perspire more to cool down<\/a> which is why we need to consume more fluids on hot days,\u201d explains Gregg. \u201cIt is rare but possible to drink too much water. Our bodies have a built-in mechanism<\/a> that causes thirst when we need water, so being aware of that feeling and drinking when you feel thirsty is best.\u201d<\/p>\n

Men should aim for 15.5 cups (125 ounces) of fluid per day<\/a>; women should aim for 11.5 cups (91 ounces) per day. <\/p>\n

That may sound like a lot but \u201cany beverages that contain mostly water are good for hydration. Just try to avoid beverages with too much added sugar,\u201d suggests Gregg.<\/p>\n

Fun Fact: <\/strong>In 2023, MyFitnessPal members logged over 5B cups of water! Start logging your water now. <\/p>\n

Fruits and vegetables<\/strong><\/p>\n

Fruits and vegetables are a great natural source of water.<\/a> \u201cTheir water content is what allows them to be consumed in larger volume for less calories,\u201d explains Gregg. \u201cMy favorite summer picks are watermelon, cucumber, oranges, strawberries, and tomatoes.\u201d<\/p>\n

Toss any of these in your cooler or as a snack on the go to keep yourself full and hydrated during the hot months. You can also add fruits to your water to naturally flavor it!<\/p>\n

Cold (and hydrating!) snacks<\/strong><\/p>\n

\u201cCold snacks are a great way to keep the heat at bay,\u201d Gregg says. \u201cAnd anything with fruits and vegetables is going to have a good amount of water and vitamins and minerals to help with hydration.\u201d <\/p>\n

Need some ideas? Try celery with peanut butter, yogurt with strawberries, watermelon or grapes with string cheese, or cottage cheese with cucumber. <\/p>\n

Other Nutrition Tips For Surviving a Heat Wave<\/h2>\n

Limit Alcohol<\/strong><\/p>\n

Alcohol and caffeine are often believed to cause dehydration but Gregg says there actually isn\u2019t a lot of strong evidence to back these claims. <\/p>\n

\u201cIf you are drinking alcohol or sugary beverages in place of water, though, it can definitely cause a disruption in your hydration status and increase urination<\/a>.\u201d <\/p>\n

Limiting the amount of these beverages consumed and focusing on primarily drinking water is best.<\/p>\n

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Enjoy Meat in Moderation<\/strong><\/p>\n

Meat sweats aren\u2019t scientifically-proven, but eating large amounts of meat may increase your body temperature, though most people likely won\u2019t notice any significant change.<\/p>\n

\u201cFood digestion generates energy and heat. Protein digestion, in particular, requires more energy to break down compared to fat and carbohydrates,\u201d says Gregg. \u201cUnless you are eating copious amounts of meat and notice your body temperature is affected, you can continue to eat meat. But, if you\u2019re worried about your core body temperature, you could consider eating it in smaller servings or trying plant based proteins instead.\u201d<\/p>\n

A Balanced Diet Should Meet Your Electrolyte Needs<\/strong><\/p>\n

The average person eating a well balanced diet likely gets enough electrolytes through food consumption. Electrolyte replacement is only really needed if you sweat a lot due to an increase in humidity or activity<\/a>.<\/p>\n

In that case, Gregg says hydration tablets like Nuun are a good quick way to replenish electrolytes. <\/p>\n

\u201cWhen choosing an electrolyte replacement beverage look for water, electrolytes\u2014as in sodium, potassium, magnesium and calcium\u2014and additional minerals. Calories from carbohydrates should be approximately 6-8%.\u201d<\/p>\n

For daily activities\u2014think: yard work and walking the dog\u2014and lower intensity activity that\u2019s less than one hour and results in minimal sweat loss, \u201csports drinks with lower sodium levels will replenish your stores,\u201d suggest Gregg. \u201cJust make sure the one you choose has lower sodium levels. Some tablets and sticks are 500-1000 mg sodium which is really not necessary unless exercising outside and losing lots of fluids\/salty sweat.\u201d <\/p>\n

The Bottom Line<\/h2>\n

Listen to your body and let it call the shots. <\/p>\n

\u201cPaying attention to your body and hunger and thirst cues is the best way to keep your body performing optimally regardless of the heat,\u201d says Gregg. <\/p>\n

Stay cool and balanced (in nutrition and life)!<\/p>\n

The post How to Eat & Drink Differently During a Heat Wave<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Eating and drinking the right way can help prevent heat-related health issues.
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