How do you feel in the summer? Although the season is highly anticipated by those who have the disposition to do outdoor activities But why does it happen and how can it be avoided?

One of the reasons for this feeling has to do with food. In summer, we eliminate more water and mineral salts through perspiration, so it is necessary to replenish the liquid and nutrients through what we eat. food in hot days The attention should be even greater in the case of the elderly and children.

Read also: Healthy Summer Eating: Essential Tips

Proper nutrition in the heat

What to consume, then, to help the body maintain the appropriate level of energy on sunny days? According to the nutritionist, the ideal is to give preference to fruits, vegetables, lean meats, fish, eggs, whole grain seeds and nuts.

"Our main source of energy is through a balanced diet rich in vitamins, minerals, good sources of carbohydrates, proteins, fats, and water. In other words, oatmeal, nuts, and water are on the list of recommended foods, acai , coconut oil, banana, sweet potato, eggs, ginger, among others."

But what to avoid in order not to feel soft?

According to the specialist, it is important to avoid some foods that provide empty calories, i.e., have no nutrients, to increase the mood in the summer days. For example, this is the case of industrialized foods full of sugar, refined carbohydrates and trans fats In addition, it is worth avoiding fried food, preparations that are rich in fat (some meat cuts, such as ribs and pork chops), feijoada, and preparations with cheese and cream," he lists.

Read also: 100 Days to Summer: Tips to Prepare for the Season

Hydration is fundamental

When the body sweats too much, besides losing water, it also loses vitamins and mineral salts. fatigue In some cases, the lack of water in the body can cause dryness of the skin and lips, headaches and weakness. Hydration, therefore, is fundamental to regain energy and leave the body feeling better. healthy body .

The ideal is to drink between 2 and 3 liters of water per day. coconut water are great options to help maintain hydration, as is the consumption of liquid-filled fruit, such as watermelon.

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What to do when you feel soft

If the feeling of weakness and softness appears, it is important to lie down for a while and even take a ice bath Remember, however, that by eating well and being properly hydrated, you will decrease the chances of feeling soft and will be able to enjoy the best of the summer.