Water – not coffee and alcohol – and many fruits and vegetables. Nutritionist Dirk Weber gives practical tips to withstand the heat. When the mercury beats red, drinking water is not just important – it’s necessary. And not only quantity but also the species plays a role. The tap water is fine, as explained by nutritionist Dirk Weber from the Sports Sport and Science Institute at the Karlsruhe Technological Institute (KIT). But it has a small “disadvantage”: its metal content is relatively low.

With sweat we lose not only liquids but also precious metals – mainly sodium and, to a lesser degree, magnesium and potassium. Weber suggests that we choose mineral water with a high metal content to make these losses more easily replenish. “The organization regulates the balance itself,” he says.

Mint tea for dew

On hot days, 2–3 liters of liquid is a good base. But if we sweat too much or we are exercising, the need can grow significantly. Beware though: The drinks should not be frozen. When we drink something very cold, our body tries to balance the temperature, producing extra heat – exactly the opposite of what we want. In addition, gastrointestinal discomfort can be caused.

A more ‘smarter’ option is lukewarm tea – and especially mint tea. It contains beneficial ingredients, has no calories and menthol gives it a pleasant feeling of coolness.

Attention to coffee and alcohol

Coffee and alcohol have a diuretic effect, so it is advisable to avoid the heat. “In small quantities there is no risk, since you are used to,” says Weber.
But alcohol also has a lot of calories – and this means additional heat production.

“The lower in calories our choices are, the better,” the expert notes. Calories is nothing but energy – and their use by the body produces heat. Even in small quantities, oily foods can hide a lot of calories.

The best solution? Water -rich meals: fruits, vegetables, potatoes, salads, soups. A suggestion is, for example, oats for breakfast, a salad at noon or a light soup at night, which can be full without raising our body temperature.

Small and frequent meals

In the midst of the heat, we better avoid heavy, big meals. Weber recommends five or six smaller portions a day and not food too late at night, so as not to rise body temperature at night and sleep better.

If our diet consists mainly of fruits and vegetables, there is no particular limitation on quantity. “They are quickly digested and contain so much water that their quantity looks greater than they actually are,” he explains.

Edited by: Josephina Tsagalidou