Adina Rusu, president of the Territorial College of Dietitians in Iași County, stated that during this period, it is essential to ensure proper hydration and an optimal energy intake to cope with the extreme outdoor temperatures.

She believes that although they are not a panacea, "foods that help cool the body and menus that do not require thermal preparation can make heatwaves more bearable".

"If you are trying to beat the heat this summer, you might want to reconsider not only what foods and drinks you choose to include in your daily menu but also how much you eat at each meal. Therefore, especially on hot days, it is important to avoid consuming very heavy meals, as eating large quantities of food at one meal can hinder digestion.

Furthermore, reducing daily caloric intake can help lower the body's core temperature because, while processing all the consumed food, our body produces even more heat," says Adina Rusu.

According to a study conducted in this regard, she states, reducing daily caloric intake by approximately 23% can lower body temperature by almost half a degree Celsius.

"Although it may not seem like a significant decrease, along with other strategies, this method could help prevent heatstroke and related problems. Also, maintaining optimal hydration is essential to replace the water lost through sweat. Thus, on hot days, it would be advisable to supplement fluid intake by at least 20-30% compared to the usual amount consumed.

However, when we talk about hydration, we should not consider increasing the consumption of alcoholic, carbonated, or sweetened drinks, as these stimulate the elimination of even more water from the body, increasing dehydration and making us feel weaker and more lacking in energy. The same effect occurs with caffeinated drinks when consumed in excess," explained Adina Rusu.

She also notes that the optimal temperature of the water consumed for efficient hydration is another subject of debate among health specialists.

"While there are no solid studies to support the potential harmful effects of drinking cold water, we must be aware that cold liquids do not quench thirst faster but only create the sensation that they do. Thus, we might feel that we cool down more quickly, risking drinking fewer fluids. Since drinking hot beverages is not the most comfortable option on hot days either, ideally, we should opt for room temperature or slightly cooled water, ensuring that we obtain both the cooling sensation and the consumption of an adequate amount of fluids," Adina Rusu mentions.

According to her, through sweating, our body loses not only water but also mineral salts and water-soluble vitamins, which is why on hot days, we may feel more apathetic, tired, and lacking energy.

"Summer also comes with the most suitable solutions: fresh, seasonal fruits and vegetables represent a very good way to replenish the lost nutrients. Moreover, the type of food chosen for each meal can influence our body's adaptation to heat, so it is advisable to reduce the consumption of processed foods, as well as very fatty ones, such as fried foods, mayonnaise, cream, or margarine.

Furthermore, some of the very popular foods at summer barbecues, such as meat products, can overload the digestive system, leading to significant energy expenditure for the body and even the generation of additional heat during digestion. Thus, among macronutrients, proteins are the hardest to digest, generating the most heat," declares Adina Rusu.

According to the cited source, although it may seem contradictory, spicy foods can have a cooling effect on the body. This type of food is very common in the cuisine of countries with very hot climates.

"After consuming these foods, especially on a hot day, we may feel like our whole body is on fire. However, the physiological response of the body to heat is sweating, which in turn has a cooling effect on the skin.

Of course, we are not talking about a significant decrease in body temperature, but along with the already mentioned strategies, this method used for hundreds of years by civilizations in very hot areas can be helpful. Therefore, besides chili peppers and pepper, garlic and ginger can create a similar effect, ultimately resulting in a slight cooling of the body," says Adina Rusu.