For many of us, the first day of sun and sand is the most anticipated moment of the year, especially if we live in cities where the sea only shines in our holiday dreams. However, it's very common that, upon returning home, we feel... more exhausted than if we had worked a full day's work eight hours followed by an intense gym session.
This exhaustion is not accidental; it has a scientific basis. The body is fighting for stabilize body temperatureThis increases metabolic and heart rate, adding to progressive dehydration and the chemical changes in the skin caused by UV rays. To make the day pure pleasure and not torture, the key lies in... plan what we eat before, during and after our getaway to the coast.
How to prepare before heading to the coast
Preparation begins at home. It's essential to avoid fasting or mediocre breakfasts to prevent suffering. low blood pressure or dizziness Once we're out in the sun, it's best to opt for a powerful but healthy energy boost, such as a bowl of oatmeal, an egg omelet, or fresh fruit.
If we want to enhance our tan and protect our skin, it's advisable to include tomatoes and carrots at breakfast, as they are rich in beta-carotene. Likewise, the proteins present in eggs help to prevent skin peeling and muscle weakness. Don't forget to drink water before going out to prepare your skin from the inside out.
As for what we should avoid, it's best to moderate our dairy intake. Some cheeses or iced coffees can cause [a problem/issues]. feelings of bloating and gaswhich is very uncomfortable when wearing a swimsuit. Similarly, avoid overly salty or spicy foods, as they act like alcohol. promoting dehydration of our organism.
Smart nutrition during your stay at the beach
Once settled under the umbrella, the goal is to maintain water and energy levels. Fruit is the absolute best in this regard, especially those with high water content such as watermelon and melon, which provide essential vitamins and minerals.
For snacking between meals, nuts are a great option thanks to their protein content. If you're looking for something more refreshing and nutritious, cold soups like... gazpacho or salmorejo They are winning options; they are light, facilitate digestion and rebalance the salt levels lost through sweat.
For the main lunch, a one-pot meal combining vegetables, protein, and grains is ideal. Some excellent ideas are:
- Rice salads with tuna and roasted vegetables.
- Quinoa with turkey and sundried tomato.
- Legume salads with brown rice and vegetables.
- Wholemeal bread sandwiches with ham, cheese and grilled zucchini slices.
It is vital to be careful with food safety. Due to the high temperatures, we must avoid bringing dishes with mayonnaise, undercooked eggs or sauces that can spoil quickly. It's safest to cook the tortillas the night before and make sure the eggs are cooked thoroughly. For transport, use portable coolers with ice packs and always keep them in the shade.
Regarding drinks, water is irreplaceable. Coconut water is a fantastic alternative because it contains electrolytes that improve skin elasticity and circulation. Conversely, avoid sugary drinks and alcohol; although a cold beer may be tempting, alcohol causes bloating and accelerates fluid loss.
Recovery: What to eat after swimming and sunbathing
After an intense day, the body needs to repair the damage. If we've been swimming actively, it's crucial to replenish glycogen and mineral salts. A light snack with a piece of fruit, a natural yogurt, or avocado toast It can be the ideal transition before dinner.
For dinner, we should aim for a complete nutritional balance. A quinoa salad with legumes or some... light and healthy dinners These are restorative options. Including healthy fats like omega-3 from salmon or olive oil helps to combat cellular oxidation caused by the sun and keeps skin healthy.
It's important to mention the well-known phenomenon of hydrocution, or "digestive shock." It's not that digestion stops, but rather a sudden thermal shock. To avoid it, the wisest course of action is... wait between one and two hours after a large meal before entering the water, thus avoiding extreme temperature contrasts that could affect the heart.
Eating a balanced diet, prioritizing constant hydration and avoiding ultra-processed foods and heavy meals, is the only way to Enjoy a smooth summerIf we combine foods rich in water, lean proteins, and good fats, we will ensure that the body recovers quickly and we can repeat the experience without feeling exhausted.
