In hot summer time 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 consuming loads of water, consuming electrolyte-rich fruit and veggies may also help cool the physique. Watermelon for them,
During the summer time months, we sweat out water and important vitamins. The outcome: We really feel drained and sluggish, in accordance with nutritionist Laura Ligos. But there are foods we will eat to hydrate our our bodies. Because in addition to consuming loads of water, consuming fruit and veggies 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 are naturally excessive in water, e.g watermelon and cucumber. If you train for an hour in heat weather, you should drink at the very 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 keep vital physique features like respiration, muscle motion and digestion, Ligos mentioned. Sodium, potassium, and magnesium are three of a very powerful electrolytes to eat every day.
gentle seasoning for present dishes sea salt helps you get sufficient sodium in your day by day weight loss plan. 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 really useful 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 girls. According to Ligos, electrolyte powders can present extra moisture. Carbohydrates are particularly useful throughout train. Depending on the quantity of train, Ligos recommends 30 grams or extra of carbohydrates per hour.
Ligos says bananas is a wonderful supply of potassium cherry, plum or tangerines. Dark leafy greens, soybeans and broccoli wealthy in magnesium. According to the skilled, most fruit and veggies comprise sufficient electrolytes for the day by day requirement. The brisker they’re, the extra of those vitamins they comprise.
Salads and smoothies work as a substitute for cooking. Ligos says smoothies are a good 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.