Do you love spending a lot of time on the beach? But beware, in addition to sunburn, nutrition and hydration! The American association Academy of Nutrition and Dietetics has compiled, in one of the posts on the site, a short list of things to do if you decide to stay at the beach all day, in order to keep fit and healthy.
Every summer, many people flock to the beaches to cool off and relax. Unfortunately, poor nutrition, lack of hydration and sunburn can do more harm than good.
The American association Academy of Nutrition and Dietetics has compiled, in one of the posts on the site, a list of things to do if you decide to stay at the beach all day, in order to keep fit and healthy.
Beach bars and sandwich stands aren’t known for their variety of nutritious foods. Save money and eat well by taking the following snacks with you: roasted or dried nuts, washed and chopped fruits and vegetables, whole grain crackers, mixed nuts or seeds. If you buy food on the beach, avoid burgers and fries and look for vegetarian options.
Also excellent fruit popsicles, low-fat cold yogurt with fresh fruit, grilled chicken salad, wholemeal sandwiches and fruit smoothies.
Don’t forget to bring plenty of water! Choose a reusable bottle and, if you can, fill it often with fresh drinking water and maybe add ice, lemon or mint.
2. Protect the food
A day at the beach is relaxing, while food poisoning is absolutely not. Do not leave food in the sun for more than an hour when the temperature reaches 32 degrees. In addition, before packing for the day at the beach, thoroughly clean the containers by washing them with mild soap and water.
Also choose a clean cooler. If you bring perishable food to the beach, pack the cooler with plenty of ice: this must keep the food at a temperature of 4.4 degrees or even lower.
And, if possible, keep coolers in the shade. If by chance you cook on the beach, use different dishes and utensils to handle raw meat and cooked meat. Never defrost meat in the sun.
Some beaches don’t have running water facilities, so bring hand sanitizer with you and use it before and after cooking or eating food. Also, bring some empty trash bags. Never leave the trash on the beach!
Read also: Food preservation, useful tips and mistakes not to make
3. Hydrate yourself regularly
Don’t forget to drink water. Summer heat can dehydrate you. You may not notice that you are sweating while in and out of the water.
Watermelon is a great moisturizing food to tackle a summer day at the beach. A cold beer may seem attractive in the summer, but remember to drink alcohol carefully and in moderation. Drinking too much alcohol and swimming is very dangerous.
Additionally, alcohol is also a mild diuretic: by increasing urine output, it can accelerate dehydration.
In general, signs of dehydration are:
- dry and sticky mouth;
- decreased urine output;
- sleepiness or tiredness;
- dizziness or vertigo.
Slight dehydration can be alleviated by drinking water immediately, but if more severe symptoms occur (extreme thirst, lack of sweat or tears, rapid heartbeat, weakness, etc.), help should be called immediately.
So enjoy a “healthy day” at the beach: feed your body with nutrient-rich foods, practice “food safety” and stay hydrated. Finally … don’t forget sunscreen!
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Updated on 09.08.2019