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Some research suggests that soy can help reduce hot flashes and other symptoms of menopause. It's recommended, however, that you get your soy from foods rather than from supplements. Foods that contain soy include tofu, tempeh, miso, soy milk, whole soybeans, texturized vegetable protein, and soy powder. 2. Many people use black cohosh to reduce hot flashes, although little evidence exists as to how effective it actually is.
The body loses sodium through sweat, especially during prolonged exercise in hot weather. An energy drink will usually have some salt added, but other options during a workout are salt pills or munching on some pretzels. 3. Calcium rich foods. Low levels of calcium can lead to muscle cramps. Eat yogurt, sardines, turnip greens and dark leafy greens, cheese, and milk. 4. Carb-rich food and beverages during exercise - If your workout or competition lasts for over an hour, you may need to fuel up on carbs to avoid glycogen depletion.