Keep Fit During Summer with the Dietary Suggestions

A balanced diet program must be applied to keep healthy and fit during summer. It is of great importance to pay attention to fluid intake, as the body loses critical amounts of water and minerals through sweating. In summer, when time to swim in the sea comes and light clothing is preferred in opposition to winter, weight control becomes more important. In other words, the rules of proper diet must be followed more strictly to keep healthy and fit during summer. So, let's take a look at how the diet should be during summer or how to apply a summer diet and what to eat on hot days.



Dietary Suggestion for Summer

*Approximately 2 liters of water must be consumed every day to replace the water that the body loses through sweating. On extremely hot days when sweating increases, the amount of water you need to take may increase even more. Fluid intake is a must for body health and weight control.

*Lighter foods with lower fat must be consumed during summer. Eating easily digestible foods will help you deal with the sweltering summer days more easily.



* The spices, which warm the body and accelerate blood flow, must be consumed with much more caution. You can overcome this problem by using less amounts of spices such as ginger, turmeric, rosemary, thyme, and hot chili peppers, which cause sweating, in meals during summer.

* Packaged ready-to-eat foods not only increase hunger due to blood sugar fluctuations because of high glycemic index, but also threaten your health because of the additives they contain. So, packaged foods must be avoided as much as possible and more natural foods must be consumed.



*Preferring freshly squeezed natural fruit juices, instead of drinks with sugar and gas, will support vitamin and mineral intake, preventing unnecessary calorie intake.

*Attention must be paid to tea and coffee consumption especially during summer. Tea and coffee with diuretic properties must be consumed in a more controlled manner during summer as they will cause the body to lose much more water. 



What To Eat On Hot Summer Days?

Since the need of the body for fluid increases on hot days, consumption of refreshing foods with high water content prevents water loss and keeps the body healthy, while providing refreshment. So, let's take a look at these foods. Summer vegetables and fruits are very healthy because of their high water contents.




Vegetables with rich fiber and high water content, such as cucumber, gherkin and unriped melon, are very refreshing. Ayran, yoghurt, kefir, cacik and cold soups are also refreshing and make it easier to deal with the sweltering summer days. Salads, vegetables, vegetable dishes with olive oil, vegetable juices, detox drinks, green herbs such as dill, basil, mint, basil, arugula and cress, and organic liquids such as coconut milk will help you keep healthy and fit during summer with their rich nutritional content, refreshing properties and fibrous structures that give the feeling of satiety.

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  • 10-06-2022

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