Stay Cool This Summer: Dietitian's Refreshing Tips

It's hot outside, and you're sweating. You're longing for something to cool your body down — there are specific foods and habits that can help us stay cool in the summer.

Mariana Orbach, the head of the Nutrition and Diet Unit at Clalit Health Services in Dan-Petah Tikva, explained to N12 how we can use our diet to cool down during the summer.

1. Stay Hydrated

"Aim to drink 8-12 cups a day, even when you don't feel thirsty," Orbach writes. "Water should be your go-to, but soda water or cold herbal tea are also good. Avoid sugary drinks and fruit juices, even fresh ones are high in sugar and can lead to weight gain. Studies show that drinking two glasses of cold water upon waking can help shed 1-2 kilograms over summer. Struggling to meet the intake? Try adding more water and vegetable-based smoothies."

(Photo: shutterstock)

2. Vegetables

Orbach stresses the importance of daily vegetable consumption as they provide essential vitamins and minerals for health.

Additionally, Orbach explains, "Vegetables are rich in dietary fibers that promote satiety and improve digestion. They help protect the body from sun exposure, and some greatly assist in cooling the body. All types of vegetables have high water content, but cucumbers, tomatoes, and zucchinis are particularly rich in water. Keep them refrigerated in summer for maximum cooling effect."

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3. Fruits

And what about fruits? The dietitian recommends fruits as they are healthy and nutritious but also high in sugar.

She notes: "A chilled watermelon can be great for hydrating and lifting the mood, but be mindful of portions. Healthy adults should consume up to 3 servings of fruit a day (one cup of fruit). It's a good idea to chop them into small pieces and add to yogurt. You can also dice them and freeze — this way, you can enjoy frozen melon or watermelon, offering both a refreshing treat and health from nature."

4. Ice Cream

Here's a surprise: ice cream can fit into your daily menu. Orbach writes that nowadays, there are a variety of ice creams, popsicles, and sorbets that can be included as part of a balanced diet. She emphasizes, "Make sure they are low in fat and calories. Also, opt for small ice cream snacks to enjoy the original taste without overdoing it."

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Furthermore, Orbach advises maintaining other habits to manage weight in the summer: "Long daylight hours can lead to less sleep in summer, yet there's a strong connection between lack of sleep and weight gain. Those who don't get enough rest might find themselves gaining weight.

Also, even if it feels too hot to exercise, don't skip this healthy habit. Try exercising with an air conditioning unit or go for a walk early in the morning," she concludes.

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