The most important foods and drinks to keep your body from getting tired in summer

With the arrival of summer, many of us are full of energy in the early part of the day, but by lunch we feel like a "squeezed lemon." Street temperatures are breaking records, and in the body — fatigue and insomnia. How do some people stay cheerful and active at +35, while others "shut down" in the second half of the day? The secret is all in food and drink. Let's focus on the most important rules to keep your body healthy and energetic in summer.

Water balance: Your body doesn't just need water, but also the right minerals

The "eight glasses of water a day" rule doesn't really work in summer. In the heat, the body loses not only water, but also electrolytes — vital minerals like sodium, potassium, and magnesium. Water alone isn't enough: if you drink more but don't add salt, your cells will still "dry out." Weakness, dizziness, memory problems, and even nausea can result from this.

Success formula: for every liter of water, add a pinch of salt. It doesn't have to be in the water — melon, watermelon, salted cucumber, or a salty smoothie will also help. Choosing sea or Himalayan salt eliminates magnesium, potassium, and calcium deficiency. These elements help your body retain water.

Drink temperature: Cold or hot?

The idea that cold drinks help in the heat is a myth. Icy water is a stress for the body and a waste of extra energy. It may even increase the risk of illness. The best option is drinks at room temperature or slightly cool. Drinking very cold water quickly causes the body to sweat more, but the effect is short-lived. Drinking hot tea at the hottest time of day, on the contrary, activates the body's natural cooling mechanisms.

Salt and minerals in food: Why do you need more salt in summer?

Dietitians teach us to limit salt throughout the year, but in summer the body's need for sodium at least doubles. Salt deficiency can cause chronic fatigue, weakness, and even dizziness. Quality sea salt also contains other important minerals — magnesium, calcium, and potassium.

The right salt restores the body's ability to retain water and helps achieve a vital electrolyte balance. In addition, eating salted vegetables, greens, fatty or protein products will protect you from fatigue.

Fats — a source of energy and vitamin "carrier"

Many people avoid fats in the heat. But olive oil, avocado, nuts, and seeds — unsaturated fats — are the most necessary for the body in summer. Fats are not only a source of energy, but also help the absorption of fat-soluble vitamins — A, D, E, K. That's why avocado toast for breakfast or nuts as a snack guarantee energy throughout the day.

The cold food paradox: Are cold dishes really helpful?

Yes, we think cold food is healing in summer. But cold soup or salad constricts blood vessels in the stomach and stresses the body. As a result, blood sugar and temperature balance may be disturbed. The ideal summer food is at room temperature. Vegetable puree soups, salads at room temperature, fruits removed from the fridge half an hour before eating — all are the best options for summer.

Drinks: The body's real help

Adding lemon, lime, parsley, or watermelon juice to water improves both taste and the acid-base balance in your body. Dairy products like kefir, yogurt, and ayran provide the necessary probiotics and protein for immunity in summer.

Proper eating schedule: Where, when, and how much to eat in the heat?

In summer, a full breakfast is before 9 am, lunch is salads, light soups, vegetables, and dinner is after the heat subsides. Between meals, light snacks: fruits, greens, yogurt, and kefir. Such a diet does not cause heaviness or insomnia.

Extra "helpers": The body's best friends

— Cucumber and watermelon are water balance and potassium sources.
— Tomato provides lycopene to protect against ultraviolet.
— Greens (basil, parsley, dill) supply vitamins and minerals.
— Dairy products strengthen immunity.

Conclusion: Make summer useful — pay attention to nutrition

Heat is a serious test for the body. But with the right diet, water balance, quality minerals, and healthy fats, you can protect yourself. Enjoying food is not just pleasure, but also a strategy for health and energy in summer. A pinch of sea salt, a jug of clean water, food at room temperature, and fruit — the best formula for summer! Your body will thank you, and you will be active and energetic all summer. Read 'Zamin' on Telegram!