Summer is here, and the weather is getting hotter and hotter. Humans are warm-blooded animals, so we need to sweat a lot to maintain a normal body temperature. The evaporation of sweat takes away a lot of heat, making us feel refreshed, but it also takes away a lot of nutrients, which we easily overlook.
Sweat has a complex composition, containing not only water but also water-soluble vitamins, including B vitamins and vitamin C, as well as inorganic salts such as potassium, calcium, sodium, magnesium, and iron, and of course, some proteins and amino acids. In the sweltering summer, appetite is already poor, and the loss of water and various nutrients due to excessive sweating exacerbates the problem. If a proper diet is not followed, the body's nutritional needs will not be met, leading to fatigue, weakness, and a significant decrease in work efficiency.
Given the characteristics of excessive sweating and poor appetite in summer, how should we arrange our diet reasonably?
1. Drink plenty of water
Water is the most abundant component of the human body. Adult men contain about 60% water by body weight, while women contain 50% to 55%. Sweat is mainly composed of water, so drinking plenty of water is crucial.
According to the "Dietary Reference Intakes for Chinese Residents" published by the Chinese Nutrition Society in 2014, in addition to water intake from normal food, the average adult woman should drink at least 1500 ml (about 7-8 cups) of water daily, and the average adult man should drink at least 1700 ml (about 8-9 cups) of water daily. This is the recommended amount under mild climate conditions and light physical activity. In the hot summer, when sweating is greater, the recommended amount should be more than the minimum recommended amount. It is suggested that in summer, you should drink more than 2000 ml (about 10 cups) of water daily to ensure adequate hydration. Remember to drink water in small amounts frequently, and don't wait until you are thirsty to drink.
2. Eat more vegetables and fruits
Vegetables and fruits are rich in water, vitamin C, and potassium. Leafy greens, in particular, are also rich in calcium, magnesium, and vitamin B2. Almost all nutrients lost through sweat can be found in fruits and vegetables. Meanwhile, strong ultraviolet radiation in summer generates more free radicals on the skin, easily causing oxidative damage. Fruits and vegetables are rich in various antioxidant phytochemicals, especially dark-colored ones, which have higher levels of antioxidants. Examples include various leafy greens (such as spinach, rapeseed, romaine lettuce, bok choy, celery, garland chrysanthemum, endive, and kale), tomatoes, carrots, green peppers, purple cabbage, broccoli, mangoes, oranges, mulberries, and blueberries.
Dietary guidelines recommend a daily intake of 300-500 grams of vegetables, with particular emphasis on dark-colored vegetables (including leafy greens and other dark green vegetables) making up half of the total. For fruit, the recommendation is 200-400 grams per day, approximately the volume of one to two fists. When cooking vegetables, avoid adding too much oil, as people already have a poor appetite and weak digestive system; excessive oil will make them even harder to digest. Adding a little vinegar or lemon juice can help stimulate digestive juice secretion and increase appetite.
3. Drink more multigrain porridge
Compared to refined white rice and flour, various whole grains and beans contain more potassium, magnesium, and other minerals and B vitamins, making them more nutritious and suitable for replenishing the nutritional deficiencies lost during the summer when sweating is excessive.
Whole grains mainly include millet, corn, black rice, oats, buckwheat, sorghum, whole wheat, and brown rice, while legumes mainly include red beans, mung beans, lentils, kidney beans, and broad beans. Porridge made from these whole grains and legumes is more nutritious, easier to digest, and contains more water, making it an essential part of a summer diet. We can no longer rely solely on refined white rice and flour for our staple foods—white steamed buns, white rice, and white rice porridge. Furthermore, because these whole grains are rich in dietary fiber and have a strong feeling of fullness, they are also very helpful in weight control—a win-win situation that is highly recommended.
IV. Ensure adequate intake of low-fat, high-quality protein foods.
Sweat contains some protein and amino acids, which necessitates the intake of sufficient high-quality protein foods. Foods rich in high-quality protein mainly include fish, meat, eggs, dairy products, and soybeans. These foods are not only rich in high-quality protein but also have high overall nutritional value. However, their drawback is that most are high in fat, making them less suitable for those with poor appetite or digestion. Therefore, it is advisable to choose low-fat, high-quality protein foods whenever possible.
Low-fat, high-quality protein foods mainly include: skinless poultry and fish/shrimp, eggs, low-fat or skim milk, and various soy products. Cooking should not be too oily, such as regular cooking. It is recommended to consume about 3 ounces of skinless poultry and fish/shrimp, one egg per day, and about 300 ml of yogurt or low-fat/skim milk per day, along with an appropriate amount of soy products daily.
In short, to make up for the losses caused by excessive sweating this summer, it is necessary to adjust your diet appropriately, make reasonable combinations, and eat smaller meals more frequently in order to be healthier and more energetic.
