Nutrition Quarterly Summer 2022

THINK BEFORE YOU INDULGE Coffee, caffeinated tea, and natural energy drinks are, indeed, liquids and can be hydrating, but only in moderation and not when you are overheated. Too much caffeine when exercising vigorously can alter your fluid electrolyte balance and release high levels of the stress hormone Cortisol, suppressing the immune system and raising blood pressure. Another side effect from excess caffeine is that the buzz you feel may be masking the fatigue from dehydration. After that first morning cup of coffee, you can always switch to a nice herbal iced tea or even drink your tea hot. You may sweat a bit, but that is, after all, how your body cools down. Everybody enjoys a cocktail, beer, or glass of wine on a hot summer day. But, alcohol and heat in excess can lead to serious heat stress, stroke, or worse. Both alcohol and the sun deplete your body of fluids: alcohol is a diuretic and the sun causes you to sweat. Without the proper liquid intake (filtered or naturally- infused waters, light-colored juices) those fluids don’t get replaced. The solutions are simple. Keep your intake to one drink per hour and down plenty of water and “cooling foods” in between. Also, keep in mind, that alcohol alters good judgment and may lead to denial of dehydration or other dangerous symptoms. COOL AS A CUCUMBER When we think of hydrating, we mostly think of liquids, but raw fruits and vegetables can have a cooling effect as well. Cucumbers, watermelons and cantaloupes can reduce your body temperature mainly because they are 95 percent water and therefore, hydrating. Berries, in addition to being full of antioxidants, contain properties that release a cooling effect on the body. Bananas help your body absorb water. Avocados are rich in Omega 3’s and reduce body heat as well as toxins. Both bananas and avocados also are easy to digest and don’t generate a lot of heat-producing energy in the body. In the veggie department, any green leafy vegetables as well as zucchini, radishes, celery, and even onion can help prevent serious heat-related conditions. Eileen Seiler, owner of Fraze, is a freelance writer and editor based in Hatboro, PA. Nutrition Quarterly · Series 3 – Volume 3 17