Two things a man must do on a hot summer day

　　Supplement more high-quality protein, vitamin C and B vitamins:

　　For example, vitamin B1 and vitamin C, normal people need 100 mg/day, and people under high temperature can reach 160 mg/day.； Calcium intake should also be increased. The daily calcium requirement for normal people is 80 mg, and for people active in high temperatures it should reach 110 mg.

　　Foods rich in B vitamins:

　　Brown rice, wheat germ, animal offal, beans, celery leaves, lettuce leaves, etc. are rich in vitamin B1. Foods rich in vitamin B2 include animal liver, mushrooms, etc.

　　Repair sun damage skin , Vitamin C should be supplemented, which can be obtained from foods such as melons, tomatoes, bell peppers, and cauliflower. Recommended heat-relieving porridge: lotus leaf porridge, mung bean porridge Recommended foods: loofah, bitter gourd. However, it is not recommended to blanch bitter melon and eat it ； You can also fry watermelon rind to clear away heat and relieve heat.

　　Replenish moisture and inorganic salts:

　　It is easy to lose water and inorganic salts under high temperatures. The main basis for working people is to drink water according to thirst, and then to replenish water appropriately according to their labor intensity and specific living environment. For example, the daily water replenishment amount needs to be 3 to 5 liters under medium labor intensity and moderate weather conditions.； When there is forced labor and the temperature or radiant heat is particularly high, the daily water supply needs to be more than 5 liters. It is advisable to replenish water in small amounts many times to avoid affecting appetite.

　　In addition to table salt, it is advisable to supplement potassium salt and other inorganic salts by eating vegetables, fruits, and beans containing inorganic salts. Among them, the organic acids in fruits can stimulate appetite and facilitate the digestion of food in the stomach. It is recommended to drink more vegetable soup, fish soup, and broth.

　　Boiled water and salted water are the basic drinks in summer. Drinking salted water and salt tea with a salt content of 0.1% to 0.2% can reduce fatigue and improve body temperature, pulse, blood pressure and health in high temperature environments. heart rate。