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“For everyday life and normal physical activity, even in sweaty summer temperatures, the tried-and-tested classics of water, mineral water, and unsweetened tea are sufficient,” said VKI nutritionist Teresa Bauer. During intense physical activity lasting longer than an hour, such as long hikes or bike rides, the body loses not only fluid but also minerals. “Isotonic drinks can help to compensate for this loss quickly,” said Bauer.
However, expensive sports drinks are not necessary for this: “A simple home recipe consists of one part apple juice, two to three parts water, and a pinch of salt. The sugar contained in apple juice also provides quick energy without upsetting the stomach,” recommends the expert.
Is it better to drink warm rather than cold?
Cool drinks can be refreshing, but ice-cold drinks can upset the stomach or cause circulatory problems. Alcoholic beverages also put strain on the circulation and are generally only recommended in moderation. “Although drinking hot tea is culturally widespread in some countries, it is not ideal for our latitudes on summer days, because hot drinks stimulate sweat production in hot weather,” said Bauer. “Cool or lukewarm non-alcoholic drinks are the best choice for summer, and when it’s very hot.”
Adults should consume 30 to 40 milliliters of water per kilogram of body weight per day, not including the fluid contained in food. Depending on your diet, you may already be consuming 500 to 1,000 milliliters per day through food. The actual requirement depends on various factors, including age, gender, health, body size, and environmental conditions such as heat and physical activity. It is best to spread the amount of fluid intake throughout the day, even during endurance sports: drinking liters of water within a short period of time can upset the electrolyte balance, which can have serious consequences.
Does spicy food cool you down in summer?
Capsaicin, the spicy ingredient in chilli peppers, stimulates perspiration. “This has a cooling effect, but additional sweating also puts extra strain on the circulatory system when outside temperatures are high,” explained Bauer. Those who like spicy food do not have to give it up in summer, but should pay attention to their body’s signals. People with sensitive stomachs “are generally well advised to enjoy strongly spiced foods only in moderation.”
Beta-carotene is sometimes touted as a natural sunscreen. When consumed in high amounts, an excess of carotenoids can be deposited in the liver, fatty tissue, and skin, leading to orange to brownish discolouration of the skin. “However, this color change has nothing to do with a real summer tan, which is caused by the formation of the skin pigment melanin,” Bauer emphasized. “Dietary supplements such as beta-carotene capsules do not offer reliable protection against UV radiation.” The following still applies: Apply sunscreen generously, reapply regularly, and avoid direct sun during its most intense hours if possible.
- source: kurier.at/picture: Image by AS Photograpy from Pixabay
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