Nutritionist from Poli de Tucuruí gives tips to face the heat healthily

During the summer, the body loses more fluids and electrolytes (minerals), which can lead to dehydration, fatigue, and digestive discomfort. "A light and nutrient-rich diet helps the body function better and prevents fatigue caused by the heat," says nutritionist Alynny Rayla de Sousa, who works at the Polyclinic Lago de Tucuruí. A reference in outpatient consultations in the southeast of the state, the unit has the capacity to provide 480 nutritional consultations per month.

Fruits such as watermelon, pineapple, orange, and mango, as well as raw vegetables, fresh salads, and lean proteins — such as fish, eggs, and grilled chicken — are important allies. "These foods contain water, are light, and energizing. Whole grains and natural meals also help maintain nutritional balance," explains the professional.

Even with increased energy expenditure in the heat, Alynny warns that it is not necessary to eat more. "The important thing is to eat better, with light and fractioned meals throughout the day. Avoiding excess helps keep digestion more comfortable."

Lots of water

Staying hydrated is essential, even without feeling thirsty. The recommendation is to drink 2 to 3 liters of liquids per day, varying according to weight, age, and activity routine.

"Natural juices without sugar, coconut water, and iced teas are also good options to complement hydration," she advises.

Discomforts such as dry mouth, dizziness, weakness, headache, and dark urine can be signs of dehydration. "If these symptoms persist, it is essential to seek medical attention immediately," warns Alynny.

It is also important to be alert with more sensitive groups. The elderly, children, and pregnant women need extra attention in the summer. "Children lose fluids faster, the elderly have a lower perception of thirst, and pregnant women need more nutrients. Therefore, careful hydration and nutrition are essential for these groups," she emphasizes.

Light meals

Avoiding greasy dishes, fried foods, and heavy sauces is a good strategy. "Complete salads, bowls with grains, fruits, and natural sandwiches are great alternatives to ensure energy and digestive comfort on hotter days," concludes the nutritionist.

Service:

The Polyclinic Lago de Tucuruí is located at Avenida Raimundo Veridiano Cardoso, nº 1008, Santa Mônica neighborhood, urban area of Tucuruí. Service is offered from Monday to Friday, from 7 am to 6 pm. The hemodialysis clinic also operates on Saturdays. All services are provided free of charge through the Unified Health System (SUS).

Text by Roberta Paraense