UPWr experts: salads, smoothies and soups – what to eat in hot weather

A diet for hot weather should be easily digestible and provide sufficient fluids to prevent dehydration. It is also important to remember that children and seniors are the most vulnerable to it: toddlers because of physical activity and not drinking enough fluids, and the elderly because they feel less thirsty.

– Therefore, in summer we should introduce more fruit and vegetables into our daily menu. For breakfast, for example, fruit or vegetable smoothies and cocktails based on yoghurt or kefir with fruit, especially those containing large amounts of water such as watermelon or berries, are a good option. These can be enriched with oatmeal, spelt or nuts. Fruit alone should also find its way into our diet, for example for afternoon tea. For lunch or dinner, salads are a good idea, especially with water-rich vegetables such as cucumber or lettuce. In addition, they can be enriched with lean meat, lean cottage cheese, eggs, fish or pulses. Don't forget complex carbohydrates in the form of dark pasta or porridge. Coolers or creams are a good idea, which can be served with the addition of sunflower or pumpkin seeds, for example – says Monika Maćków.

She adds that we should avoid fried foods, fast food and spicy dishes, which can overload our bodies. Beware also of sweets, sweet juices and carbonated and non-carbonated drinks, which are high in calories and excessive consumption contributes to weight gain. The same applies to some flavoured waters. – The same goes for the ice creams we associate with summer. The store-bought ones have a lot of sugar and a high energy value. Therefore, among the ice creams in ice cream parlours, it is best to choose sorbets, which can provide additional hydration and have a lower energy value – emphasises the nutritionist.

Drink plenty, in small portions, throughout the day

When asked what and how much to drink on hot days, she stresses that we should drink highly mineralised water, which contains, among other things, magnesium, calcium and sodium. As an alternative, unsweetened compotes or unsweetened fruit juices can be used. Adding fresh mint or a slice of orange to the so-called tap water also works well.

The daily water requirement for men is 2.5 litres and for women 2 litres, but during hot weather, it is important to drink more and, importantly, not large amounts at a time, but very often, in small portions, throughout the day. The water requirement for children aged 1-3 years is 1250 ml (about 5 glasses), preschool children should drink 1600 ml and 7-9 years old should drink 1750 ml. Spring water is recommended for children. – On hot days we often reach for alcoholic beverages such as beer. Unfortunately, such drinks have dehydrating properties, which leads to serious health consequences – warns Monika Maćków.