Heat - the underestimated danger?

How you can support your body with the right foods

When temperatures rise, many people think first of sun cream, shade and plenty to drink. Sure - that's important. But what is often forgotten: Our diet also plays a crucial role on hot days. It can either put additional strain on the body or support it in the heat.

In this article, we take a look at why heat is so challenging for the body - and how you can get through heatwaves better with the right food choices. Without any rigid rules, but with plenty of practical inspiration.

Why heat stresses the body

Our body is a small miracle of thermoregulation: it works continuously to maintain its core temperature at around 37 °C - regardless of whether it is freezing or sweltering outside. However, if the outside temperature rises sharply, this finely balanced system comes under pressure. From around 30 °C in particular, the body begins to expend massive amounts of energy to protect itself from overheating.

The result:

We sweat more. As a result, we not only lose water, but also vital electrolytes such as sodium, potassium and magnesium. This can lead to circulatory problems, muscle cramps or headaches.

The cycle has to work harder. The blood vessels dilate to cool the skin. The heart pumps faster and many people's blood pressure drops - dizziness, weakness and listlessness are often the result.

Digestion slows down. In the heat, the body switches to "survival mode". Non-essential processes - such as digestion - are shut down. Heavy meals are then literally "like lead" in the stomach.

Appetite and concentration decrease. Anyone who dares to eat pasta with cream sauce at 35 degrees knows that it just doesn't feel right. Many people are less hungry - and find it difficult to concentrate at the same time. The head is "like in a fog".

In addition, there are often sleep problems due to heated bedrooms, a more irritable mood, less resilience - the overall situation is demanding for body and mind.

The good news is that you are not defenceless against this heat. In addition to a shady spot and plenty of fluids, you can support your body in a targeted way with your diet - gentle, cooling, nourishing and relieving. You can find out how to do this in the next section.

Liquid is the be-all and end-all

On hot days, it is not enough to drink "when thirsty" - the need for fluids increases significantly. It is therefore important to drink small amounts regularly, even if you don't feel thirsty. Still water, spritzers with a little fruit juice or unsweetened herbal teas are ideal.

Instead of ice-cold drinks, which can put additional strain on the body, opt for lukewarm options. A lukewarm herbal tea or lukewarm water with mint often has a surprisingly cooling effect - and supports natural thermoregulation without any shock effect.

Nutrition in the heat: don't forget electrolytes

Sweating is not just about losing water - important electrolytes such as sodium, potassium, magnesium and calcium are also flushed out. They are essential for nerve functions, muscle activity and circulation. A deficiency can quickly become noticeable - through exhaustion, muscle cramps or circulatory weakness.

That's why it's worth choosing foods that are rich in these minerals when it's hot. Particularly suitable are

• Green leafy vegetables like spinach or chard - rich in magnesium and potassium
• Boiled potatoes - Particularly high in potassium and easily digestible
• Bananas - a quick source of potassium, ideal as a snack between meals
• Unsalted nuts and seeds - provide you with magnesium and healthy fats
• High-quality plant-based bleibwacker vegetable broth or clear soups - provide electrolytes in an easily absorbable form

Small tricks also help in everyday life: a splash of lemon juice in water can not only refresh you, but also provides additional potassium and has an alkalising effect. A pinch of natural salt in your drink can gently support the sodium balance - especially after heavy sweating or physical exertion.

Choose easily digestible food

At high temperatures, our metabolism runs in economy mode - digestion slows down so as not to heat up the body even more. Heavy, fatty or very rich food then quickly sits like a stone in your stomach and robs you of energy instead of giving it to you.

It is therefore better to eat several small, easily digestible meals throughout the day than one large, heavy meal. Dishes with are ideal:

• Steamed or cooked vegetables - Gently prepared, easily digestible and rich in nutrients
• Cooked cereals such as millet, quinoa or rice - light and filling
• Vegetable protein sources such as tofu, sprouted pulses or lentil spreads - nutritious, but not heavy

In addition, lukewarm meals are often more pleasant than ice-cold or very hot meals - they are easier on the circulation and promote digestibility.

Pay attention to the internal cooling

On hot days, we often think first of fans, cold showers or a shady spot - but what we eat can also have a cooling effect on our bodies. For centuries, traditional Chinese medicine (TCM) has used the approach of categorising food according to its energetic effect: warming, neutral or cooling.

Regardless of whether you study TCM intensively or not, many of these observations can also be confirmed in everyday life. This is because certain foods have a refreshing effect and noticeably help to gently cool the body down.

They are particularly beneficial in summer:

• Cucumber and courgette - consist mainly of water, are refreshing from the inside and are easy to digest
• Watermelon and lemon - provide fluids and valuable micronutrients with a freshness boost
• Mint - its essential oil produces a cooling effect on the tongue and mucous membranes
• Green tea - Best drunk lukewarm, has a temperature-regulating and circulation-preserving effect
• Mung beans - In sprouted or cooked form, they support the fluid balance and are considered particularly balancing in TCM

These foods not only help you to cope better with the heat - they also whet your appetite for summer dishes that are light, fresh and soothing. Cooling from the inside - without ice cubes.

Sugar, caffeine and alcohol? Better less

On hot days, many people automatically reach for sweet refreshments, a quick energy boost from coffee or a cool glass of wine in the evening. But it is precisely these three stimulants - Sugar, caffeine and alcohol - can cause additional stress to the body in hot weather.

Sugary drinks such as lemonades, iced teas or iced coffee may taste refreshing at first, but they lead to a rapid rise in blood sugar levels - followed by a rapid drop. This can put additional strain on the circulation and promote cravings or exhaustion.

Caffeine has a diuretic effect and can increase fluid loss if consumed in excess. This can lead to headaches, restlessness or palpitations, especially at high temperatures. One to two cups of coffee a day is not a problem for most people - but it is best not to drink it in the heat and always drink enough water.

Alcohol not only dehydrates the body, but also dilates the blood vessels - which can put additional strain on the circulation in hot weather. If you don't want to miss out completely on warm evenings, you should make sure you always drink enough water and switch to light, low-alcohol options.

The better choice: Homemade refreshmentsfor example, unsweetened herbal tea (lukewarm or chilled), mineral water with lemon slices, cucumber or mint - or a refreshing infused water mix. This will keep you hydrated and clear-headed - and your body will thank you.

bleibwacker - perfect for hot days

Especially when it's hot and the appetite wanes, many people want something light and easily digestible - but without compromising on quality. Our products from bleibwacker are made exactly for this: 100 % organic, vegan and free from all additives - perfectly tailored to your body and its needs, even at high temperatures.

Whether our fruity-fresh Fruit spreads without any added sugar, which quick soups based on vegetables or our natural bars as a light snack between meals: They provide you with nutrients without weighing you down - and make it easy for you to take good care of yourself even on warm days.

Sources:

• Robert Koch Institute: Health effects of heat
• IDW - Informationsdienst Wissenschaft: Europe is warming up the fastest: Health risks from heat have long been part of everyday life - and need strategies
• Hamburg Bezirksamt Nord: Possible health problems due to heat - What to do?
• Federal Centre for Health Education