Russian quality agency issues hot-weather nutrition guidance

Russia's quality watchdog Roskachestvo has issued dietary recommendations aimed at reducing the strain that above-normal temperatures place on the cardiovascular, endocrine and digestive systems. The agency said adjusted eating habits, without strict dieting, can help lower the risk of heat stroke, swelling and fatigue during heat waves. Roskachestvo advised increasing consumption of potassium- and magnesium-rich plant foods, along with vegetables, leafy greens and fruits. According to the agency, these items help replace electrolytes lost through sweating and support heart function, while plant-based fiber aids gentler intestinal cleansing at a time when enzyme activity drops in high temperatures. The watchdog also warned that fatty foods, fast meals and excessive salt can trigger water retention, raising blood pressure and creating a sense of heaviness. It recommended that fresh seasonal fruits and vegetables make up more than 50 percent of each meal and said functional foods can partly offset the loss of essential micronutrients common in hot weather. The agency further advised drinking small amounts of clean water throughout the day, avoiding sugary soft drinks and alcohol, and choosing unsweetened herbal teas or fruit juices over strong black coffee and tea.