Expert advice: 4 tips to stay healthy this summer
During the hot season, it is important to keep healthy habits in order to fully enjoy the warm weather. Here are four tips to stay in top form this summer!
1. Stay hydrated
After oxygen, water is the most important element for life because it is essential for all vital processes. Depending on one’s morphology, the body is made up of 60 to 70% water and eliminates more than two liters a day on average (one liter through urine and another through sweat, stool and breathing). Water needs vary from person to person and they are much more important in hot weather. As a general rule, it is recommended to drink two to three liters of water daily and to drink one extra liter for each hour of exercise. It is also advisable not to wait until being thirsty and to drink continuously throughout the day.
A simple and effective way to ensure optimal hydration is to add electrolytes to your water. Electrolytes are mineral salts – sodium, potassium, magnesium, calcium, etc. – naturally circulating in the blood. Each has a specific role. For example, sodium retains water in the body and potassium acts in balance with it. When there is an imbalance between the two (if the body is sweating due to heat or physical exertion), there may be a hydroelectrolytic imbalance and therefore dehydration2. That’s why adding electrolytes to your water is relevant … especially in hot weather!
2. Don’t forget to snack
To ensure that the body receives all the nutritional elements it needs during the day, during an outdoor activity or during the practice of a summer sport, it is important to always have good snacks within reach. Ideal snacks must have the capacity to satiate you, without completely cutting your hunger for the next meal. Ideally, a snack should contain protein (which is a long-term source of energy), carbohydrates (which are a quick source of energy), and fiber (which has a satiating effect), as well as being low in fat, added sugar and salt. Good sources of protein include nuts and nut butters, cheese (cottage or light), yogurt, hummus and soy beverages. When it comes to carbohydrates and fiber, go with fruits, dried fruits, vegetables (veggies or vegetable juices), whole grain crackers, homemade muffins, etc.)3
3. Simplify your diet
One of the benefits of summer is the abundance of seasonal produce. Locally grown fruits and vegetables are fresher, tastier, cheaper, require less transportation – therefore are better for the environment – and, most importantly, have properties that meet our summer nutritional needs. During the summer, the body needs more water and fewer caloric foods. Why? Because the less the body has to digest, the less it gives off energy (digestion is an important source of heat4. Stock up on seasonal produce, plan your meals accordingly (smoothies, fresh juices, bowls, zucchini noodles, wraps, spring rolls, skewers, etc.) and eat lighter.
Product suggestions: Avril Reusable Bags, Reusable Steward Bags for Fruits and Vegetables, ATTITUDE Fruit and Vegetable Cleaner, Omega Juice Extractor, “La cuisine de Jean-Philippe – Ses 100 meilleures recettes véganes” recipe book.
4. Enjoy sunny days out
It’s no longer a secret: the daily practice of physical activity brings us one step closer to better health. In fact, it has a positive impact on many health conditions, including hypertension, cancer, arthritis, cholesterol and cardiovascular conditions5. Adults are advised to practice two and a half hours of moderate to vigorous physical activity per week and for children it is at least 60 minutes a day6. With the warm weather and the extra sunshine of the summer season, all the reasons are good to get moving and stock up on vitamin D!
Product suggestions: naturallyorganic Brown Rice Protein, Simply Protein Bars, Goddess Garden Organics SPF 30 Spray Sunblock, Earthwise Sport Plus Deodorant, Divine Essence N.6 Essential Oil Remedy – Insect Bites