Valença do Piauí experiences periods of high temperatures, with maximum temperatures reaching 37 degrees Celsius. As the BRO BRÓ period approaches, a period known for its extreme heat, experts highlight the importance of specific health care. Nutritionist Amanda Rocha and physical educator Alexandro de Souza provide essential tips on how to deal with extreme heat, both in terms of diet and physical activity.
Nutritionist Amanda Rocha, MSc Food Science, warns of the need to pay extra attention to health during this period. “Thinking of high temperatures leads us to think of increased sweating, which, although a natural process, can lead to the loss of water and electrolytes, two essential components for healthy body functioning. Therefore, it is necessary to pay attention to consuming minerals such as magnesium, zinc, sodium and potassium, in addition to vitamins and water,” she stressed.
In addition to adequate hydration, Amanda recommends a balanced diet to keep the body functioning properly. “During this period, it is essential to choose light foods that are more digestible. She also suggests that fruits such as bananas, kiwi, watermelon, strawberries and cashews, in addition to containing vitamins, minerals and other vital elements, are great for the condition, and coconut water because it contains mineral salts and is an excellent electrolyte replenisher. Highlighting the importance of oilseeds in the diet.
To make your diet easier, the nutritionist suggests practical and healthy snack options. “A combination of fruits with nuts such as bananas and cashews, and a combination of yogurt with fruits such as watermelon, kiwi and strawberries are excellent for this period. Moreover, fruits can be used in preparing cold drinks such as juices, ice cream and fruit salads, noting that these choices help in relieving the heat,” he said.
Amanda also warned of signs of dehydration, which could be an indication that the body is not getting the necessary hydration. “The first signs of dehydration are: dry mouth, feeling thirsty, which can develop into headaches, feeling tired, irritable, and dark urine. He explained that low water intake will also affect our intestines, causing constipation, and our skin, making it drier and more prone to wrinkles and expression lines.
The nutritionist stresses the importance of following a well-organized diet to cope with the high temperatures. “In this case, it is important that the diet includes foods that help replenish electrolytes and water, such as coconut water, fruits and vegetables that help replenish minerals, vitamins and biologically active substances, and foods from other groups, as already mentioned,” Amanda recommends, also warning of the need to reduce the consumption of processed and highly processed foods. 
Physical educator Alexandro de Souza, bodybuilding coach and personal trainer, specializing in different areas focused on training and rehabilitation, emphasizes the importance of hydration during physical activity. “People should hydrate before, during and if possible after the activity. This is the first precaution you should take during this hot period. Wearing comfortable and very light clothing facilitates cellular respiration, in this case sweat, because it is this cellular respiration that regulates body temperature through sweat. The use of sunscreen is also very important if you are going to do any outdoor activity, highlighting the importance of choosing the cooler times, such as early morning, late afternoon and night.
Alexandru also warned of the dangers of excessive physical activity during extreme heat. “It is important to avoid excessive activities,” he warned. “Sometimes, during this hottest period, we want to do a little heavier activities, but this can harm us because the heat consumes a lot of our energy.”
As Amanda highlighted the importance of hydration, Alexandro explains that good hydration is essential for good performance in training. “If a person is not well hydrated, they can experience convulsions, dizziness, fainting, nausea, vomiting, seizures, and even in the most severe cases, a coma,” he explains.
The personal trainer also gave recommendations on additional care for those who practice physical activities during this hot period. “We must always be careful during this hottest period, with high temperatures. Avoid training alone; we must always train with a partner, or preferably with a professional who can help with the training”, stressing that even simple walks should be done in places with other people, to ensure that, in case of feeling unwell, there will always be someone to offer help.
Regarding the most recommended physical activities for this period, Alexandru was clear that no type of training should be excluded, but he stressed the importance of care. “There is no activity that is more or less recommended, there is a question of care, a question of eating well,” he said, stressing that these precautions are necessary to carry out physical activities safely and achieve good performance. 
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