Beyond water: foods to relieve heat during physical activity

Nutritionist and sports doctor underlines the importance of an adequate and balanced diet to reduce the impacts of heat on the body

Global temperatures continue to rise. This doesn’t mean that exercise enthusiasts abandon their exercise routine. However, you need to be very careful when exercising in hot weather, as the practice can pose health risks.

Dr. Thiago Viana, sports doctor and nutritionist, emphasizes that it is essential to pay attention to the warning signals that our body gives off when it is under heat stress. Symptoms such as dizziness, nausea, feeling weak and increased heart rate are important indicators that hot conditions may be affecting our health.

Additionally, it’s worth noting that the way heat affects people can vary significantly based on factors such as age and gender.

“Children and the elderly, for example, have a limited ability to regulate body temperature compared to young adults. Furthermore, responses to heat may differ between men and women, especially during periods such as menopause”, comments the professional.

How to mitigate the impact of heat during exercise

According to the doctor, adequate nutrition is the key to facing these climate-induced challenges. “Incorporating foods rich in electrolytes such as bananas and oranges into our diet is essential to replenish the nutrients we lose through sweat,” says the expert.

The expert recommends increasing water intake before, during and after physical activity, supplementing it with water-rich foods such as fruit and vegetables.

“Opting for foods like watermelon and cucumber, as well as practicing physical activity in lighter periods, are fundamental strategies to avoid dehydration and excessive wear,” he recommends.

He also suggests choosing isotonic drinks which can be important allies in replenishing electrolytes lost during intense and prolonged physical activity. Furthermore, the appropriate choice of nutrients can have a positive effect on the body’s thermal regulation.

“Foods rich in water, complex carbohydrates and lean proteins are essential for those who exercise in intense heat. On the other hand, avoiding foods high in refined fats and sugars before physical activity can also aid digestion and reduce thermal discomfort”, concludes the doctor.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.