A clinical dietitian says the current heat wave can leave people drained, dehydrated and drawn to carbohydrates and sweets, because the body spends more energy regulating temperature and burns through available glycogen faster. The article says recent research links good nutrition and body management to building “metabolic resilience,” the body’s ability to handle stress and extreme weather.
The first recommendation is to “eat your fluids,” not just drink them. Foods with high water content, such as watermelon, cucumbers, tomatoes, zucchini and berries, can help replace the extra fluid the body needs in summer, which the article says rises by more than half a liter on average just to regulate temperature. Whole fruit and vegetables are preferred over smoothies or juice, because chewing preserves fiber, slows sugar absorption, improves fullness and helps prevent energy crashes.
The second point is to keep drinking water throughout the day, instead of waiting for thirst. The article says thirst means the body is already mildly dehydrated, which can hurt concentration, mood and performance, and it notes that proper hydration helps maintain blood volume and heart function in heat. It suggests carrying a reusable bottle and tying water intake to existing habits, such as brushing teeth or sitting down at the computer.
The third tip is to avoid empty carbs when tired and include protein, because heat can shift blood flow toward the skin and away from the gut, causing stomach discomfort or reduced appetite. The article recommends light, cold meals with complex carbohydrates and quality protein, such as yogurt with berries and granola, salad with cold chicken, tofu or mild Bulgarian cheese, or a whole-grain sandwich with tuna and hard-boiled egg. It also says exercise should continue in summer, preferably indoors or in swimming, and that outdoor workouts should start at low intensity for 10 to 14 days while the body acclimates. The author, a clinical dietitian with Maccabi Health Services in the Southern District, says people cannot control the weather, but they can use food and routine as an “inner anchor.”
