Record temperatures, quickly adopt this anti-cany menu advised by our expert

During a heat wave, our body is put to the test.

“Sweating increases to regulate the temperature, but with it, we lose essential water and minerals. Result: dehydration is watching, sometimes even before you feel thirst. This is why it is essential to drink regularly, throughout the day, without waiting for the thirst signal”, recalls the expert.

Beware of drinks that can also accentuate dehydration, such as coffee or black tea: “When consumed in excess, their diuretic effect stimulates the elimination of water by the urine. It is therefore better to limit them when it is very hot and favor flat or slightly flavored water (lemon, mint, cucumber) “, advocates the specialist.

Contrary to popular belief, hydration does not only go through what we drink … but also by what we eat.

“Certain foods contain a high water content and integrate into your meals helps to compensate for losses. Water vegetables and fruits – cucumber, tomato, zucchini, watermelon, strawberry – can contain up to 90 to 95 % water. As a bonus, they provide useful vitamins, minerals and antioxidants to fight oxidative stress accentuated by heat”, admits the dietician-nutritionist.

So many good reasons to integrate them now into your daily meals.

Heat wave: the “ideal” menu for optimal hydration

To hydrate your body properly and better support the current heat, here is the anti-canilet menu to reproduce all summer.

Entrance: fresh salad of raw vegetables (cucumber, tomato, radish, fresh herbs)

“These vegetables contain between 90 and 95 % of water, which contributes directly to hydration. Their wealth of potassium and magnesium helps to compensate for mineral losses due to perspiration. Fresh herbs (mint, basil, parsley) provide antioxidants and a significant refreshing effect”, she underlines.

Date: white fish or cold chicken, accompanied by cooled steam vegetables and olive oil

“Proteins (fish, poultry) are essential to maintain muscle mass and support the immune system, often weakened by hot weather and summer fatigue.” Cooking “steam vegetables have the advantage of better keeping their water-soluble vitamins (such as vitamin C) and remain very digestible. Olive oil brings good mono-insaturated fats, which promote the absorption of Liposoluble vitamins (A, D, E, K) “, recognizes the expert.

Accompaniment: Cereals (Quinoa, Boulgour) cooked and then cooled, seasoned with lemon and parsley

“Quinoa and boulgour are sources of complex carbohydrates: they therefore provide energy without causing any pic of blood sugar. Cooling these cereals after cooking also promotes the formation of resistant starch, beneficial for intestinal microbiota and digestion. Lemon juice adds a vitamin C intake and fresh taste, while parsley brings iron and chlorophyll “, says the specialist.

Dessert: Fresh moisturizers (melon, watermelon, red fruits)

“These fruits contain more than 90 % water and naturally prove to be sweet, which brings an energetic boost to the body while moisturizing it. They are also rich in lycopene (watermelon) and beta-carotene (melon), two antioxidants that protect cells against oxidative stress linked to heat and sun”, Confides the dietician, before revealing the dish to us that she particularly appreciates during the summer period.

Freshness salad (for 4 people)

Ingredients :

• 1 cucumber
• 2 tomatoes
• 1 little melon
• 150 g of feta
• 8 hard eggs
• 300g of cooked quinoa
• 1 handful of mint leaves
• 2 tsp. olive oil
• 1/2 lemon juice
• Pepper

Preparation :

1. Cut the cucumber, tomatoes and dice melon. Crumble the feta.
2. Cook the eggs and starchy foods and once cooked them cool.
3. Mix everything in a bowl with olive oil, lemon juice and chopped mint. Slightly pepper and serve very fresh.
4. It’s ready!