Spicy Food, Hot & Isotonic Drinks in Heat and Capsules Instead of Sunscreen - What's the Truth?
"For everyday life and normal physical activity, the tried and tested classics of water, mineral water, and unsweetened tea are sufficient - even in sweat-inducing summer temperatures," said VKI nutritionist Teresa Bauer. During intense physical exertion lasting more than an hour, the body loses not only fluids but also minerals, such as during longer hikes or bike tours. "Isotonic drinks can help quickly compensate for this loss," Bauer said.
Isotonic Drinks in Extreme Heat?
Expensive sports drinks are not necessary: "A simple home recipe consists of one part apple juice, two to three parts water, and a pinch of salt. The sugar in the apple juice also provides quick energy without burdening the stomach," recommends the expert.
Better to Drink Warm Instead of Cold?
Cool drinks can provide refreshment, but ice-cold can affect the stomach or cause circulatory problems. Alcoholic beverages also burden the circulatory system and are generally only recommended in moderation. "The consumption of hot tea is culturally widespread in some countries, but for our latitudes on summer days, it is not ideal: Hot drinks stimulate sweat production even more in the heat," said Bauer. "Cool or lukewarm non-alcoholic drinks are the best choice for summer - and in extreme heat."
Adults should consume 30 to 40 milliliters of water per kilogram of body weight daily, including the liquid from food. Depending on dietary habits, 500 to 1,000 milliliters per day are already absorbed through food. The actual requirement depends on age, gender, health status, body size, and conditions such as heat and physical activity. It is best to distribute the amount of liquid throughout the day, even during endurance sports: Drinking liters of water in a short period can disrupt the electrolyte balance, which can have serious consequences.
Does Spicy Food Cool You Down?
Capsaicin, the spicy compound in chilies, stimulates sweating. "This generally has a cooling effect, but additional sweating also means an extra burden on the circulatory system at high outside temperatures," explained Bauer. Those who enjoy spicy food do not have to give it up in the summer but should pay attention to their body's signals. People with sensitive stomachs "would do well to enjoy heavily spiced foods only in moderation."
Dietary Supplements Instead of Sunscreen?
Beta-carotene is sometimes touted as a natural sunscreen. With high intake, an excess of carotenoids can accumulate in the liver, fatty tissue, and skin, leading to an orange to brownish skin discoloration. "However, this color change has nothing to do with a real summer tan, which is caused by the formation of the skin pigment melanin," emphasized Bauer. "Dietary supplements like beta-carotene capsules do not provide reliable protection against UV radiation." The rule remains: Apply sunscreen generously, renew it regularly, and avoid direct sun during its most intense hours as much as possible.
(APA/Red.)
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