Summer with hot weather will make the body more tired when participating in outdoor physical activities.
sweating a lot on a hot summer day also causes the body to lose electrolyte balance, especially potassium, and this is the reason for cramps.
To prevent this condition, it is necessary to add potassium-rich foods to your daily diet.
Bananas
An average banana contains about 451mg of potassium, which helps to replenish energy quickly and support muscle function.
Therefore, eating bananas with 2 to 3 fruits a day can help supplement more potassium and the body will not be too tired.
Sweet potatoes
Sweet potatoes are a fairly rich source of potassium, accordingly, an average sweet potato contains about 54 mg of potassium as well as is rich in vitamin A and fiber, helping to support digestion and strengthen the immune system.
Green leafy vegetables
Vegetables such as spinach and kale are high in potassium. For example, a bowl of cooked spinach soup will provide about 839mg of potassium, while also providing many other vitamins and minerals that are very good for health on hot summer days.
White beans
Half a cup of cooked white beans contains about 600mg of potassium and provides good protein and fiber to help support cardiovascular and digestive health.
Salmon
A serving of salmon (about 3 ounces) will provide more than 400mg of potassium, along with Omega-3 fatty acids, which will help reduce inflammation and prevent cramps symptoms quite effectively.
Coconut water
A glass of coconut water contains about 600mg of potassium, which helps relieve electrolytes when the body sweats a lot as well as maintain hydration in the body.
Avocado
An average avocado provides about 708mg of potassium along with unsaturated fats and vitamin E to support better cardiovascular health and keep the skin smooth.
However, do not supplement too much potassium, which will have adverse effects on the body, especially not good for people with kidney problems.
Therefore, maintaining a nutritious diet and combining potassium-rich foods appropriately will help the body stay healthy in the hot summer days ahead.
