Experts from the Russian Quality Agency (Roskachestvo) reported that abnormally high temperatures cause additional stress on the cardiovascular, endocrine, and digestive systems.
But according to them, proper dietary adjustments help reduce the risk of heatstroke, swelling, and fatigue without the need to follow strict diets.
The agency's experts recommend focusing on plant-based foods, such as vegetables, leafy greens, fruits, and other fruits, as they contain potassium and magnesium, which support heart function and reduce electrolyte loss through sweating. The fiber in plant-based foods also promotes gentle bowel cleansing, which is especially important during periods of reduced enzyme activity due to high temperatures.
Fatty foods, fast food, and excessive salt intake in hot weather lead to water retention, causing high blood pressure and a feeling of heaviness. Therefore, the proportion of fresh, seasonal fruits and vegetables in each meal should be increased to at least 50 percent.
Experts point out that the body often lacks essential micronutrients at high temperatures. This deficiency can be partially addressed by adding functional foods rich in essential nutrients to the diet. This does not require a radical change in eating habits, but it contributes to supporting the immune system and energy balance.
Experts, of course, recommend drinking clean water in small amounts throughout the day and avoiding sweetened soft drinks and alcohol. It's also preferable to replace strong coffee and tea with herbal infusions or sugar-free fruit juices.
