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tips for players for a cooler summer

1. Drink plenty of water
Your body will lose a lot of water through sweat when it’s hot. You should replace the water that your body is losing by drinking plenty of water. Under normal environmental circumstances, it is recommended that you drink at least two liters of water on a daily basis. When it is hot and you sweating more than usual, you should increase the amount of water that you take. Keeping yourself well hydrated helps you to ensure that important body processes take place at optimum rates. Avoid alcohol, caffeine, soda and other unhealthy drinks. Stick to water if you want to keep your body healthy.

2. Stay away from the sun
Try as much as you can to stay away from the sun. Only go out when you don’t have a choice. Your body temperature will rise significantly every time you are out in the sun. When you have to go out in the sun, make sure that your wear sunscreen. This will not only help you with the heat, it will also help you avoid the harmful effects of the sun on your skin. During the hot season, you should always wear sunscreen even when you are not exposed directly to the rays of the sun.
3. Eat spicy food                                                                                                                                                         Eat spicy food. Although this may be the last thing you fancy in hot weather, curries and chilies can stimulate heat receptors in the mouth; enhance circulation and cause sweating, which cools the body down.
4. Beware of ‘healthy’ smoothies
Fruit smoothies are a great way to get your five-a-day and keep refreshed throughout the summer, but watch out for smoothies made with frozen yoghurts or ice cream as they can be extremely calorific. A healthy smoothie should be made with fruit, juice, low fat-yoghurt and ice. Use any fruit you might have or have kept in the freezer, and throw it all in a blender to make a perfect summer drink.

5. Friendly Fruits: Fruits is the best way to keep yourself healthy during summer. Consume fruits which are rich in water content and less in calories such as watermelon, grapes and oranges.
6. Don’t Skip Meals: One of the most important healthy summer diet tips is not to skip meals. By skipping meals, you will put on more weight.
7. Eat Fresh Food: Always consume fresh food during summer. Foods get spoiled a lot easier in summer than in winter. To avoid getting sick, eat fresh food.
8. Gritty Salads: Fresh salads will keep you healthy in summer. Make yourself a healthy salad filled with leafy vegetables like spinach, cucumber and tomatoes.
9. Avoid Dried Fruits: Refrain from eating dried fruits. Though it is good for your heart, dried fruits increase body heat.
10.Stay Away From Sugar: It is best to stick to natural sugar which is available in fruits and veggies. It is one of the best healthy summer diet tips to follow.

11.Fatty Foods: Fat has a thermal effect on your body during the summer.It is best not to indulge in fried foods like samosas and chips.

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