Group 1 - The article emphasizes that many popular health practices may not be beneficial and could even be harmful to health [1] - Drinking honey water in the morning can raise blood sugar levels, which is detrimental for diabetics, and may not effectively prevent constipation for most people [2] - Consuming salt water in the morning is unnecessary for detoxification and can lead to excessive salt intake, increasing the risk of osteoporosis and hypertension [3] Group 2 - Drinking plain water at a temperature between 20°C and 40°C is recommended as the best choice for the first drink in the morning, as excessively hot water can increase the risk of esophageal cancer [4] - White rice porridge is nutritionally poor and may exacerbate malnutrition if consumed exclusively, while incorporating whole grains can improve nutritional intake and stabilize blood sugar levels [6] - Bone broth is often believed to be a good source of calcium, but its actual calcium content is minimal, making it ineffective for calcium supplementation [7] Group 3 - While pig's trotters are rich in collagen, they do not effectively contribute to collagen synthesis in the body compared to other protein sources [8] - The high saturated fat content in pig's trotters can be detrimental to cardiovascular health, suggesting limited consumption [9] - Drinking red sugar water for menstrual pain relief is based on psychological effects rather than any specific nutritional benefit, and it is ineffective for pain caused by underlying medical conditions [10] Group 4 - Juicing fruits leads to a loss of nutrients, particularly vitamin C, and can significantly increase blood sugar levels due to the release of free sugars [12][14] - Cooking oil that smokes can produce harmful trans fats and carcinogens, and it is advised to use a method that prevents this [15] - Consuming food while it is still hot can pose risks, as temperatures above 65°C are classified as carcinogenic, and can also affect the glycemic index of starchy foods [16] Group 5 - Allowing food to cool at room temperature before refrigerating can promote bacterial growth, increasing the risk of foodborne illness; it is safer to store hot food directly in sanitized containers [18]

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]