Tips for dealing with high heat: How to stay refreshed and fit!

The summer months often bring wonderful sunlight and the opportunity to enjoy the outdoors. But when temperatures soar, the heat can become uncomfortable and even cause health problems. In this blog post, we'd like to give you some helpful tips on how to protect yourself and maintain your well-being when the heat is high.

1. consume sufficient liquid 

One of the most important things you can do to stay fit in the heat is to drink enough fluids. Your body loses more fluid than usual through sweating, so it's important to compensate for this loss. Water is the best choice, but you can also resort to cold drinks like fruit juices or iced teas. However, avoid alcoholic and caffeinated drinks, as they can be dehydrating.


2. clothing and sun protection

When the heat is on, choosing the right clothing is crucial. Wear loose, light-colored, breathable fabrics that promote air circulation and protect you from excessive sweating. Headgear such as a hat or cap will protect you from direct sunlight and prevent heat stroke. Don't forget to apply sunscreen with a high SPF to protect your skin from sunburn and long-term damage.

3. Proper Timing

During the hottest hours of the day, usually between 11 a.m. and 4 p.m., avoid intense outdoor physical activity. Instead, plan your activities in the early morning or late evening hours when temperatures are more comfortable. If you do need to be outside, look for shady areas and don't spend too much time in direct sunlight.

4. Seek cool locations

When it's hot, find cool places like shopping malls, libraries, or movie theaters. If you don't have air conditioning, you can use fans or cool packs to create a more comfortable environment. Another option is to stay in places with natural cooling, such as parks with shady trees or near bodies of water.

5. Listen to Your Body

Pay attention to your body's signals. In hot weather, you may experience symptoms such as dizziness, nausea, headache, or severe fatigue. If you notice any of these signs, immediately find a cool place, drink plenty of water, and lie down. If symptoms persist, seek medical attention.

6. Maintain a Healthy Diet

Your diet can also have an impact on your well-being in high heat. Avoid heavy, greasy meals and instead focus on easy-to-digest foods like fruits, vegetables, salads and cooling snacks like watermelon or cucumbers. These foods contain plenty of water and will help you keep your body hydrated.

Conclusion

When it's hot, it's important to consciously take care of your body and your health. By following these tips, you can enjoy your summer without feeling overly stressed or unwell. Remember that everyone's body reacts differently to heat, so listen to your own needs and adjust your routines accordingly. Stay refreshed, stay hydrated and enjoy the sunny days of summer to the fullest.

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Back to Everything About Nutrition, Exercise, and NADH

FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.