With the unusual heat in Florianópolis at this time of year, hydration and good food choices are essential to survive the festivities without any problems.

Carnival is the biggest party in our country, and it's no wonder that many people enjoy it as if there were no tomorrow. But remember: tomorrow will come, and if you don't take some precautions, it could come with a nasty hangover.

According to EPAGRI, this year's Carnival will be marked by sunny days with few clouds and high temperatures in SC, including at night. The forecast for the coast is for maximum temperatures above 30°C. With the atypical heat wave for this time of year in Florianópolis, it is important to redouble your care with hydration, especially if you intend to enjoy the little blocks on the street during the day.

Thinking about it, the Nutritionist Maria Eduarda Camargo shared some simple and practical strategies about Nutrition that can help your body function well even when faced with the excesses typical of this time of year.

1 - First of all: Stay Hydrated

Alcohol reaches its peak effect in the body approximately 1 hour and 30 minutes after you start drinking. This is when you start to feel the intense urge to urinate. This happens because, despite containing some water, alcohol causes your body to increase urine production, leading to dehydration that contributes to a hangover the next day.

That said, it is important to understand that our liver already has the natural function of detoxifying the body. This means that you do not need to resort to “miracle formulas” - such as the famous detox juices - to detoxify your body after Carnival. They are rich in nutrients, but to truly recover, focus on maintaining a healthy diet. balanced diet and constant hydration in your daily life before, during and after Carnival.

It is important to understand that hydration is our best tool to avoid a hangover. The World Health Organization (WHO) recommends daily water consumption of 35 ml for every kilo of weight. To understand better: a person weighing 60 kg should drink approximately 2 liters of water per day.

The Ministry of Health does not indicate any amount that is safe for alcohol consumption in Brazil, but provides a hardware to calculate the amount of alcohol consumed and classify whether they were excessive for a single day. The Health and Alcohol Information Center (CISA) recommends that for every 350 ml of beer, you should drink 100 ml of water, and after each spirit-based drink, a 200 ml glass of water. CISA also recommends alternating water consumption between drinks and beers.

Best strategy? Alternate each glass of alcoholic beverage with a glass of water. Your body will thank you.

But if you don't want to keep calculating the doses of alcohol and water while you're having fun, here are some tips on how to reduce the damage during and after the festivities:

• Reduce your consumption of red meat, as it can overload digestion and metabolism;
• Avoid tobacco, as it enhances the effects of alcohol on the body;
• Moderate and avoid the consumption of processed and fatty foods, as they are inflammatory and can further harm liver function;
• Consume foods that are rich in water, like melon, strawberry and orange.

2 - Did you overdo it? Here's how you can recover

If you still wake up with a hangover, some foods can to help in recovery:

• Whole carbohydrates: They prevent sudden drops in blood sugar and help to recover energy. Examples: oats, wholemeal bread, brown rice;
• Lean proteins rich in B vitamins: Fish, chicken breast, eggs, and lean cuts of red meat (such as flank steak and topside) help to restore metabolism;
• Citrus fruits: Vitamin C, present in oranges, lemons, acerola and even papaya, helps in the recovery of the stomach mucosa and in the metabolism to eliminate alcohol from the body;
• Dried fruits and oilseeds: They are good sources of carbohydrates and healthy fats, providing energy without overloading the digestive system;
• Eggs: I would like to highlight eggs here because they are rich in vitamins A, B, D, E and K, as well as compounds such as choline and vitamin B12, which are essential for the body's recovery;
• Natural isotonics: Choose coconut water and homemade whey instead of industrialized sports drinks, which contain a lot of sugar and chemical additives.

Extra Tips

• Avoid consuming hot foods if you are feeling nauseous or vomiting, as these can make the feeling of nausea worse.
• Be aware of the signs of alcohol poisoning: If you are unable to drink liquids or eat due to severe symptoms, seek emergency care immediately to avoid complications such as severe dehydration.

Conclusion

The secret to a balanced Carnival is moderation and planning. Enjoy the party, but remember to take care of your body and pay attention to signs that he gives you so that you can enjoy it until the last day without suffering so much afterwards.  

Did you like the tips? Share them with your party-going friends and have a great Carnival!

Maria Eduarda Zytkuewisz Camargo | CRN 10/7247

Nutritionist in Florianópolis - Av. Rio Branco, 404

(48) 99219-0614 | (48) 99915-3184

@nutri.dudacamargo

www.nutridudacamargo.com.br

Sources

Sunny and hot “Carnival” in SC – EPAGRI/CIRAM

ESPEN practical guideline: Clinical nutrition in liver disease.

The alcohol hangover research group consensus statement on best practice in alcohol hangover research

Alcohol Intoxication and Withdrawal - Special Topics - MSD Manuals Professional Edition

Is there a safe amount of alcohol consumption? Understand recommendations for Brazilians

Nutrient Bioavailability. Silvia Maria Franciscato Cozzolino.