When temperatures rise in summer, our body goes on alert. The heat gets the circulation going, makes us sweat more and significantly increases our need for fluids and minerals. People at increased risk - such as the elderly, the chronically ill and pregnant women - are particularly affected. For them, a poor diet or insufficient fluid intake can quickly become dangerous.
Heat - an underestimated health hazard
In this article, we give you a comprehensive, scientifically based overview of the right diet in hot weather - tailored to your individual situation. The focus is on practical tips, tasty recipe ideas and health-related recommendations. This magazin is supported by our range of services: We show you how professional household help can make everyday life easier in the summer heat - from shopping to preparing refreshing meals.
Hydration: drinking is protecting life
Why drinking enough is so important
On hot days, the body loses up to 2-3 liters of fluid through sweating - which is significantly more than the usual amount. This is particularly critical for risk groups: senior citizens often no longer feel thirsty, pregnant women and the chronically ill have an increased need, and carers often have to think and act for two.
Recommended amount to drink
- Adults in general: at least 2-2.5 liters/day
- Seniors: at least 1.5 liters, ideally 2 liters
- Pregnant women: +300-500 ml extra
- People with kidney disease: only after consultation with a doctor!
Suitable drinks
- Tap or mineral water
- Unsweetened herbal or fruit teas
- Diluted fruit spritzers (in a ratio of 1:3)
Important: Drink lukewarm! 10-15 °C is ideal - ice-cold drinks can cause stomach problems or put additional strain on the circulation.
Avoid the following drinks
- Caffeine in high doses
- Alcohol (removes water from the body)
- Sugary soft drinks
Drinking tips for family carers
- Keep drinking logs
- Place drinks in a visible position
- Combine with water-rich fruit/vegetables
- Use reminder alarms or apps
Water-rich foods: enjoyable refreshment on your plate
Food can also contribute to fluid intake - especially water-rich fruit and vegetables. Mediterranean cuisine in particular is an excellent choice in hot weather. The best thing about it is that Mediterranean cuisine is known worldwide for its tasty and healthy dishes and is extremely popular.
Top foods with a high water content
- Fruit: watermelon (95%), strawberries, cherries, peaches
- Vegetables: cucumbers (97 %), tomatoes, zucchinis, leaf lettuce
- Citrus fruits: have a cooling effect according to TCM
- Soups & broths: ideal for loss of appetite
Meal planning: light, colorful and wholesome
What is particularly good now
Appetite is often reduced in hot weather - but the body still needs energy and nutrients. Older people in particular then resort to simple solutions that do not meet their nutritional needs. As a relative, you should therefore always pay attention to this,
Recommended:
- Small portions throughout the day
- Mediterranean cuisine: salads, cold soups (e.g. gazpacho)
- Light main courses: potatoes with quark, fish, steamed vegetables
- Move the main meal to the evening when it is cooler
Mineral balance: don't forget your electrolytes!
Sweat not only causes the body to lose water, but also important salts such as sodium, potassium and magnesium. The elderly and diabetics are particularly at risk.
Signs of mineral deficiency
- Dizziness, headaches
- Muscle cramps
- Concentration disorders
Balancing minerals through nutrition
- Salty snacks: e.g. vegetable broth, olives, salt sticks
- Potassium-rich vegetables: fennel, broccoli, spinach
- Magnesium suppliers: Whole grain products, nuts, legumes
Cooling spices and herbs: more than just flavor carriers
Hot against hot?
Hot spices such as chili or ginger stimulate sweating - which paradoxically leads to inner cooling.
Recommended:
- Peppermint, lemon balm, sage: cooling according to TCM[5]
- Capsaicin from chili: antibacterial effect
- Preparation: In cold soups, infused water, vegetable dishes
Recipe ideas for hot days
Cucumber and yogurt soup (cold)
Finely puree the cucumber, season with yogurt, mint and salt - done!
Summer vegetable pan
Serve the zucchinis, peppers and tomatoes with olive oil, fresh cress and a dash of lemon juice.
Infused water
Water with cucumber, lemon, mint or berries - cooling, tasty and healthy.
Watermelon and feta salad
Wash the rocket and spin dry, cut the melon into pieces and dice the feta. Arrange the ingredients in a bowl and dress with honey and seasoning.
Checklists for your life situation
For senior citizens:
- Drink small amounts regularly - even if you don't feel thirsty
- Choose water-rich fruit and vegetables
- Let us help you prepare light meals
For family caregivers:
- Remind yourself to drink regularly
- Prepare small, water-rich snacks
- Take the strain off yourself with external household help
For the chronically ill:
- Discuss drinking quantities with your doctor
- Pay attention to electrolyte balance
- Avoid unsuitable medication in hot weather
For pregnant women:
- Drink 2.5-3 liters daily
- Prefer infused water to soft drinks
- Allow yourself regular breaks and light exercise
Conclusion Proper nutrition in the summer heat
The summer heat is more than just unpleasant - it can be a health burden. A balanced diet with plenty of fluids, water-rich foods and light meals protects vulnerable groups in particular from dehydration and overheating.
Our home helpers and everyday companions will be happy to support you - whether it's with shopping, preparing healthy meals or reminding you to drink every day. Let us support you with healthy eating - for a carefree summer!
Note: This article does not replace medical or nutritional advice. Please consult your doctor if you have any health complaints and your local nutritionist if you have any questions about nutrition.
