Summer heat nutrition myths: What are the facts?

When it comes to heat and nutrition, there are many myths about which rules to follow and which ones to ignore. Registered dietitian and associate professor at Baylor College of Medicine, Dr. Luis Rustveld answers common questions about summer eating.

After eating, you should wait 30 minutes before swimming. If not, this can affect your digestion and give you stomach cramps.

Myth, sort of.

If you are considering moderate or recreational swimming, then eating right before is not going to affect your digestion that much, Rustveld said. It’s only when you are doing strenuous physical activity.

“If you’re going to do strenuous or vigorous activity and you eat a large amount of food or a high-fat meal beforehand, it can cause mild stomach cramps,” Rustveld said. “This does not apply to when you are splashing in water, doing a few laps or just having fun.”

Eating heavily in the summer is considered unhealthy.

Not really.

If you eat heavy meals, you may feel tired. Eating lighter meals in the summer is recommended, as they are easier to digest.

“Eating heavily is not necessarily harmful but can make you feel sluggish. During this time, it is best to eat foods rich in water, such as fruits, cucumbers, tomatoes and green leafy vegetables. Always ensure that your meals are balanced,” Rustveld said.

Overhydration is something that can happen to you.

Yes, this can be an issue, but Rustveld says that most people are unlikely to overhydrate.

“When it is hot outside and you’re sweating, you may lose more fluids and electrolytes than you replace. This can lead to dehydration and electrolyte imbalance, which can cause headaches, nausea and vomiting,” he said.

You can be outdoors in the heat and drink alcohol.

Preferably, no. But if you are, avoid drinking excessively and do not drink alcohol on an empty stomach.

“Alcohol can cause you to be dehydrated,” Rustveld said. “It can amplify symptoms associated with heat exposure like fatigue, headaches and nausea.”

He also advises against drinking outdoors during the hottest time of day.

Eating sugary foods in the heat can make you feel queasy.

Sugary foods may not necessarily cause you to get sick. Rustveld says that it depends on how much sugary food you are eating and how it affects your blood sugar. This can be a problem for those with diabetes or who are prediabetic – their blood sugar is already on the high side.

“You can definitely feel nauseous or have low energy because your blood sugar spikes and then crashes. This mostly happens when you eat foods with a lot of added sugar or refined carbohydrates. One way to help stabilize your blood sugar, is to pair what you are eating with protein, fiber and plenty of fluids,” Rustveld said.

By Taylor Barnes