During the warm months, the body’s metabolism tends to slow a bit, which means it makes sense to adjust eating habits. In Russia, experts advise steering away from salty, fatty foods and leaning more on fresh fruits and vegetables while staying well hydrated. This guidance comes from Sergey Chudakov, a medical science candidate who co-leads the Preventive Medicine division at HealthNet, part of the National Technological Initiative. He shared these recommendations with socialbites.ca to help people stay healthy through the summer heat.
The chief advice is to reduce high-calorie and high-carbohydrate foods. Chudakov notes that summer metabolism operates at a slightly lower pace than in spring, and that people tend to choose free foods that can raise carbohydrate intake. For a lightweight, summer-friendly diet, he suggests a daily breakdown that favors fats from plant sources, emphasizes protein, and limits carbohydrates. Specifically, a daily pattern with fats making up about 28 percent of calories, with two thirds of those fats coming from plants; proteins at roughly 55 percent, drawn from both plant and animal sources in a balanced 1 to 1 ratio; and carbohydrates around 17 percent. This approach helps prevent energy spikes and supports steady energy levels in hot weather.
Avoiding salty and fatty foods is important because such items can trigger increased thirst and promote fluid retention. It is equally important not to skip meals. A sensible summer plan includes limiting meals during the hottest hours and shifting main meals to the cooler early morning or late evening, while staying hydrated during peak heat. Fruits and vegetables should take center stage in daily meals, offering hydration, minerals, and essential nutrients without overloading the body with heavy, hard-to-digest items.
The expert further recommends aligning meal times with daily temperature cycles. A practical schedule involves a breakfast window from early morning, roughly six to seven, a lunch before the intense heat of the day around eleven to eleven thirty, and a dinner after the heat subsides, around six in the evening. For those who experience waking hunger, a light, late-evening snack around eight to nine o’clock is acceptable. In this scheme, breakfast should account for about thirty-five percent of daily calories, lunch about twenty-five percent, dinner another twenty-five, and the late snack no more than fifteen percent of daily intake.
In hot weather, the body loses fluids quickly, making timely hydration essential. Following a steady drinking regimen is key. A simple and effective hydration choice is plain water or unsweetened green tea. When daytime temperatures exceed twenty degrees Celsius, a practical target is to consume roughly one hundred to two hundred milliliters of fluids per hour. Of course, those with medical conditions that restrict liquid intake should follow their healthcare provider’s guidance. Staying properly hydrated supports circulation, temperature regulation, and overall energy, helping the body cope with heat more efficiently.
Summertime wellness also hinges on choosing foods that are easy to digest and nutrient-dense. Fresh vegetables, seasonal fruits, lean proteins, and whole grains provide a balanced array of vitamins, minerals, and fiber. These elements support metabolic stability, prevent unnecessary fatigue, and keep appetite in check without forcing the body to work harder than necessary under heat stress. In practice, people can build meals around vegetables and fruits, complement with moderate portions of protein, and select healthy fats to round out nutrition while respecting the body’s signals for rest and energy during the hottest hours of the day.
Overall, maintaining a steady hydration routine and a thoughtful, time-conscious diet helps the body adapt to higher temperatures. By prioritizing lighter meals, avoiding thirst-inducing and weight-favoring foods, and aligning nutrition with natural daily temperature rhythms, individuals can preserve energy, support metabolic efficiency, and feel more comfortable throughout the summer season.