Foods to prioritize and foods to avoid during the heat wave

According to the National Meteorological Service (SMN), the country will go through a heat wave days of very high temperature, with highs that could touch 40 degrees in some areas. The forecasts, accompanied by different degrees of alert – yellow, orange or red – pay special attention to health care to avoid heat stroke.

In this sense, the correct intake of food and liquids plays a fundamental role. As basic measures, the authorities recommend increasing the consumption of liquids to maintain adequate hydration, avoid very large meals and eat vegetables and fruits.

Water, water and more water in the face of heat

“The most important thing is hydration. Y when we talk about hydration we talk about water ”, remarks the nutritionist Ignacio Porras (MN7270), director of the Argentine Society of Nutrition and Real Foods (Sanar). In this sense, Porras clarifies that it is preferable avoid sweetened beverages, either naturally or artificially, soda, as they are ultra-processed, something that is also preferable to avoid, and alcoholic drinks.

Until a while ago, the standard indication indicated the consumption of two liters of water per day. Today that recommendation is under debate, maintains the specialist, since the consumption of water will depend on the diet, the climate and the energy requirements of each individual. “The important thing is to be attentive and attentive to the incorporation of water so as not to run the risk of dehydration. As a general line, if we drink between 2 and 3 liters we will be fine “adds the nutritionist.

Porras recommends paying special attention to older adults and children, who, because they have a “higher concentration of extracellular water, are more prone to dehydration.” In addition, he warns, older adults often lose the symptom of thirst.

Other drinks

Regarding the supply of beverages and bottled water on the market, Porras recalls that Any safe or potable water can be consumed without problems. Also, if it is from the tap, “we avoid the little bottles that later end up in the sea,” he says. The rest of the bottled beverages, even the supplemented ones that are commercially intended for athletes, belong to the “ultra-processed” family and therefore their indication is to avoid them.

The rest of the diet

“We must prioritize all those foods that are sources of water, such as fruits and vegetables. When it comes to eating light, what is meant is that the protagonists in our dishes are vegetables and fruits. Fresh preparations are also preferable ”, he clarifies.

Finally, the nutritionist draws attention to a good practice that can be affected by high temperatures: the famous viand. “It is perfect that people prepare at home the food that they are going to consume during the day but the transfer has to be safely, with cooling gels, to avoid the loss of the cold chain ”, Porras explains.

General recommendations on hot days

The SMN provided a series of general recommendations to avoid heat stroke:

  • Increase fluid intake to maintain adequate hydration
  • Do not expose yourself to the sun in excess or in the middle of the day
  • Avoid alcoholic or highly sugary drinks
  • Avoid very large meals
  • Eat vegetables and fruits instead of large meals
  • Do not expose yourself to the sun in excess or in the middle of the day
  • Reduce physical activity
  • Wear light, loose-fitting, and light-colored clothing
  • Stay in ventilated or conditioned spaces
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