The summer routine to get in shape

Food to be in shape in summer

Seasonal foods in summer are foods rich in water and essential nutrients, making them beneficial for hydration, skin health, digestion and the prevention of certain diseases. Summer fruits such as strawberries, raspberries and cherries hydrate the skin and provide vitamins and antioxidants to prevent diseases. Vegetables such as tomatoes, cucumbers, zucchini, are rich in fiber, vitamins and minerals, promoting healthy digestion and a healthy heart. Herbs like basil and mint add antioxidants and anti-inflammatory properties to dishes. Oily fish like sardines are a source of omega-3 beneficial for cardiovascular health, in addition to the protein and nutrients they provide.

During the summer season, particular attention should be paid to certain foods likely to cause dietary discomfort. High temperatures encourage bacteria to multiply and food to deteriorate. Therefore, it is best to avoid risky foods such as raw or undercooked meats, raw seafood, unpasteurized dairy products, and undercooked eggs. Likewise, dishes prepared in advance and stored at room temperature for a long time are not recommended.

It is also not recommended to consume fatty foods in summer, as they can lead to an increase in body temperature, which can be uncomfortable in hot weather. Fatty foods are more difficult to digest than those rich in fiber, water and carbohydrates, which are more appropriate for this season. Additionally, fatty foods are often high in calories, which can be a problem for those wanting to maintain or lose weight. Finally, they can increase the risk of cardiovascular diseases, especially during periods of high summer heat.

For a healthy summer diet, we can highlight a few options. First of all, grilled chicken salad is a balanced choice. Then, grilled fish with vegetables can be served with brown rice for a complete and satisfying meal. Vegetable wraps, topped with grilled chicken or tofu for added protein and flavor, are an interesting alternative. The smoothie bowl is a refreshing and nutritious choice for a summer meal. Finally, quinoa salad is a healthy and filling option.

By incorporating these meal suggestions into your summer routine, you'll ensure you're nourishing your body with nutritious, seasonally appropriate choices. You can favor fresh foods, light foods such as seasonal fruits and vegetables, ideal for your nutrition. Take advantage of this summer period to explore new flavors and maintain an optimal nutritional balance.

Sport to get in shape in summer!

Summer sports practice offers multiple benefits, both physical and mental. Heat promotes sweating and the elimination of toxins, regulating body temperature and preventing heatstroke. Physical activity works the muscles, developing and toning them, improving blood circulation, strengthening immunity and facilitating weight loss. Outdoor activities, typical of summer, allow you to enjoy the sun, an essential source of vitamin D for bone and dental health. Sport is also a powerful catalyst for mental well-being, providing escape and the release of endorphins that provide a feeling of well-being and happiness.

Summer offers ideal opportunities to indulge in outdoor sporting activities. Here are some examples of summer sports. The pleasant temperatures and green landscapes make it a good time for hiking, combining exploration and outdoor cardiovascular and muscular exercise. Cycling allows you to enjoy the good weather while developing endurance and strengthening leg muscles. Outdoor yoga promotes relaxation and connection to nature. Swimming provides a refreshing experience while engaging all of the body's muscles. Paddleboarding, for its part, offers an aquatic ride while strengthening the muscles of the arms, shoulders and back.

Here are some tips for playing sports safely during the summer:

  • Hydrate yourself sufficiently before, during and after exercise, favoring water and isotonic drinks to restore lost electrolytes.
  • Choose cooler times to train, avoiding the hottest hours of the day.
  • Choose lightweight, breathable, sweat-wicking clothing and protect yourself from the sun by using sunscreen, a hat and sunglasses.
  • Listen to your body and stop if you experience symptoms of overheating or dehydration.
  • Train with a partner for mutual supervision and favor progressive workouts if you're not used to the heat.

Hydration to be in shape in summer!

Maintaining adequate hydration in summer is crucial for health and optimal functioning of the body. High temperatures accelerate sweating, leading to faster water loss and dehydration. Symptoms include headache, dizziness, fatigue, muscle cramps and reduced physical performance.

Preventing dehydration involves drinking enough water, especially during exercise. Experts recommend at least 2 liters per day. Choose appropriate hydrating drinks and limit caffeine and alcohol, which have a diuretic effect and can increase water loss.

Fortunately, Hydratis refreshing drinks offer greater hydration capacity than mineral water, thanks to their specific composition of minerals and electrolytes. Enriched with minerals such as magnesium, calcium, potassium, sodium chloride and zinc, these solutions promote optimal water absorption in the body. They are formulated to meet daily hydration needs, based on WHO recommendations for oral rehydration solutions. Hydratis solutions are ideal for summer hydration and maintaining the balance essential to your well-being.

Maintaining adequate hydration throughout the day is essential to maintaining your health. Here are some practical tips to help you achieve this goal. First of all, you should consume around 8 to 10 glasses per day, or even more during intense physical activities. A good habit is to keep a water bottle handy to remind you to drink water regularly. Additionally, include foods rich in electrolytes in your diet, such as bananas, avocados, nuts and seeds. Hydratis solutions are enriched with it. These minerals are essential for maintaining your body's fluid balance. Finally, remember to protect yourself from the sun and limit your exposure, as heat can lead to increased dehydration. By following these simple tips, you can ensure adequate hydration for your overall well-being .

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