TOAlso also with the heat, but carefully. Summer is not the time to stop: keeping active is important for metabolism, circulation and mood. However, training with high temperatures requires awareness and adaptations. The risk of dehydration, Heat and exhaustion strokes It is real, but with few precautions you can practice sports in total safety, even in July or August.
THE’objective? Stay fit and healthy without putting the body under stress. We talked about it with the Dr. Laura MazzottaAesthetic doctor specialist in preventive hygiene and clinical nutrition in Ferrara at Poliambulatorio Aesthe Medica and Aura in Milan at the Ripamonti Medical Center.
What foods to choose: draining, light and moisturizing
During hot days, it is preferable to focus on foods rich in water, mineral salts and fiber, which help to drain excess liquids and fight water retention. Green light a Cucumbers, watermelon, pineapple, celery, fennel and berriesall foods with a high moisturizing power and a caloric contribution contained. These foods, in addition to providing freshness and lightness, stimulate diuresis and favor intestinal well -being, contributing to a feeling of lightness and indispensable vitality for those moved in the sun.
Salad? So do it if you train you
Among the ideal dishes we find the Salads composed of mixed raw vegetablesperhaps enriched with flax or chia seeds, source of omega-3 fatty acids, and a light protein source such as the grilled chicken or legumes. Cold quinoa, spelled or barley salads are an excellent choice, because they guarantee satiety, glycemic balance and reintegration of micronutrients lost with sweat.
And the snack? Here’s how to prepare it
Also i blended with gingerlemon, mint and fresh fruit represent an excellent post-workout snack: quenching, refresh and, if consumed without added sugars, contribute to a correct water balance.
Foods to avoid in summer when you train
Avoid foods too rich in salt, saturated fats or sugars Refined is essential, since they can weigh down digestion, increase water retention and reduce the body’s ability to maintain correct thermoregulation.
How to compose light but complete meals
Summer meals, especially if near a physical effort, should be light but complete: a balance between complex carbohydrates, digestible proteins and fresh vegetables allows you to face sporting activity without straining the body, improving performance and recovery.
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