Expert-approved diet tips to fight health risks during a heatwave

Come summer and staying healthy tops the list of your priorities. The ever-rising temperatures and heat-related illnesses go hand in hand. Moreover, during heatwaves and hotter months, a lack of nutrients can cause fatigue, dizziness, muscle cramps, headaches, dry skin, and poor concentration. You might also experience digestive issues like constipation and increased susceptibility to heat-related illnesses. It is, therefore, crucial to prioritise nutrition as a key defence against the heat.

The recent surge in heatwaves across India is a stark reminder of the dramatic increase in public health risks due to climate change, says Dr Manoj AG, Consultant physician, Practo. He adds, “Heatwaves directly and severely impact human health, causing a dramatic increase in heat-related illnesses such as heatstroke, dehydration, and exacerbation of pre-existing conditions like cardiovascular and respiratory diseases. The elderly, children, and those with chronic health conditions are particularly vulnerable.”

It is therefore important to focus on consuming proper nutrition to keep your health in check. Including specific foods into your diet is just as important as limiting others. Nutrition strategies emphasise the significance of what you should eat and what to avoid.

To fight heat-related illnesses, Dr Manoj recommends some important nutritional strategies:

Drink water and fresh juices: Drinking plenty of water and hydrating beverages like tender coconut water and fresh fruit juices is essential to combat dehydration during hot weather. These liquids replenish lost fluids and help regulate body temperature.

Eat your water: Include fruits and vegetables with high water content into your diet, such as cucumber, tomatoes, and watermelon. These not only hydrates but also provide essential vitamins and antioxidants to support your health.

Avoid too many sugary delights: Avoiding excessive intake of sugary drinks and foods is important, as they can contribute to dehydration and energy crashes. Opt for natural sweeteners like fruits instead.

Less is more: During peak summer, opt for light, small meals and snacks to ease the strain on your digestive system. Choosing easily digestible foods helps your body manage the heat more effectively.

Say no to outside foods: Steering clear of roadside food stalls reduces the risk of foodborne illnesses, which are more common during hot weather due to food spoilage. Stick to home-cooked meals to ensure food safety.

Practice hygiene: During the hotter months, food is more likely to spoil due to high temperatures. Unhygienic practices can also contribute to food contamination. To prevent illness, consume fresh food and maintain proper hygiene standards. Wash hands before eating, store food correctly, and avoid consuming stale or expired items.