If you have recently browsed the sports sections, you have likely seen the worrying reports about the world’s greatest tennis players collapsing on the court due to the extreme heatwave. While it is true that most of us are not running for four hours on clay in the scorching sun, and not everyone is a professional athlete, the rise in temperatures these days is felt very strongly by all of us.
The heavy heat, humidity, and time spent outdoors drain our energy reserves and can affect our dietary preferences.
So what do we do when the heat is felt and makes it difficult for us to function as usual? Recent studies show that nutrition and proper management of the body play a crucial role in building “metabolic resilience,” – the body’s ability to cope with stress and extreme changes, in the face of heatwaves and extreme weather.
So here is the complete guide to surviving the Israeli summer heat:
1. Eat your fluids, don’t just drink them
High heat means increased fluid loss. Studies dealing with water balance show that the body’s fluid requirement during the summer season increases by more than half a liter on average just for the purpose of regulating body temperature. The natural way to restore these fluids is through water-rich foods such as watermelon, cucumbers, tomatoes, zucchini, and berries – in addition to drinking water, of course.
There is an option to make a summer smoothie or fruit juice, but it is recommended to prefer eating them in their original and whole form. Chewing a whole fruit or vegetable preserves the dietary fiber present in it. This fiber slows down the rate of sugar and fluid absorption in the body, contributes to a prolonged feeling of satiety, and prevents the energy crashes and fatigue that can follow. In addition, the act of chewing itself sends satiety signals to the brain, something that is lost when drinking smoothies, for example.
2. Water, water, and more water
The undisputed king of summer (and winter too, if you ask me) – beyond preventing dehydration, drinking sufficient water is critical for maintaining blood volume and proper heart function during a heatwave. Do not wait for the sensation of thirst. By the time you feel thirsty, the body is already in a state of mild fluid deficiency, which impairs concentration, mood, and performance.
How do you do it in practice? Keep a reusable bottle close by and drink in small portions throughout the day. It is also a good idea to link drinking water to an environment or habit that already exists and is embedded in your daily schedule, such as brushing your teeth, or every time you sit down at the computer.
3. Instead of empty carbohydrates, make sure to get protein
When our body is exhausted, we tend to look for simple carbohydrates and sweets, and there are many reasons for this. Physiologically, regulating body temperature in extreme heat requires a lot of energy. This quickly depletes glycogen stores – the available sugar in the muscles and liver. As a result, the brain interprets the fatigue as a distress signal and drives us to look for available carbohydrates to raise blood sugar levels immediately.
In addition to the carbohydrates the body demands, there is great importance in consuming protein in such weather. Current studies from recent years (including studies from 2026) show that exposure to extreme heat shifts blood flow from the internal organs to the skin to cool the body.
This process can create stress and divert blood flow from the gut, which tends to cause stomach aches or a lack of appetite in the heat. The researchers found that a supply of high-quality and light protein, such as cold yogurt, eggs, fish, tofu, or legumes, helps maintain the integrity of the digestive system and ensures stable energy levels.
How will you do it in practice?
If a hot, cooked meal at noon does not always feel right, light and cold meals that combine a complex carbohydrate and high-quality protein can be an excellent substitute.
Here are some ideas:
-Cold protein yogurt with a handful of berries and a little granola.
-A rich salad with strips of cold chicken, tofu, or delicate Bulgarian cheese.
-A whole-grain bread sandwich with tuna, a hard-boiled egg, and plenty of vegetables.
4. Yes, even in summer, go out and work out (but the right way)
Just because it is hot outside does not mean you should stop moving. On the contrary, this is definitely the time to exercise in a smarter and more creative way. This is the time to move physical activity to an indoor, air-conditioned gym, or take advantage of the season to try swimming – an amazing aerobic activity that activates all the body’s muscles while maintaining a balanced body temperature.
If you still exercise outdoors, pay attention: The body’s adaptation process to the heat takes between 10 to 14 days. Start at a low intensity and with shorter workouts, and increase gradually to allow your blood and sweating systems to get used to the load.
Most importantly: Listen to your body. A heart rate that is higher than usual for the same intensity is a sign that the body is working hard to cool itself, and it might be a good idea to downshift.
We cannot control the weather outside (and so many other things that are beyond our control), but we can certainly use our plate and behavior as an internal anchor that we do control.
A conscious choice of whole foods rich in fluids, meticulous consumption of high-quality protein, continuous water drinking, and shifting to physical activity adapted to the summer are the safest ways to get through the summer at peak energy.
The writer is a clinical dietitian at Maccabi Healthcare Services, Southern District
Source:
www.jpost.com
