The month of April has just started, and we can already feel our bodies resisting the searing heat outside. Even the Indian Meteorological Department (IMD) has forecasted a heatwave hitting several parts of India between April and June. This means there is an increasing risk of nausea, dehydration, skin problems, and even heatstroke during this time. And that is exactly where your diet comes to the rescue. According to the Ministry of Health and Family Welfare, Government of India (GOI), some basic modifications in the existing diet may help you go a long way against the odds of summer. In fact, "a little precaution goes a long way in keeping heat-related illnesses at bay," states the Health Ministry of India. In this article, we will take you through five such essential diet tips that may help protect against the heatwave. Read on.
Heatwave 2024: What Is The Best Way To Beat The Extreme Heat In Summer?
As per consultant nutritionist Rupali Datta, our body is made of 60 to 75% water, meaning we need to compensate for the rest of it through foods and drinks. But during summer, our body loses water more than usual. Hence, the expert states, "Staying hydrated is possibly the best way to beat the heatwave during summer." Let's take you through some of the easiest ways to stay well-hydrated during summer.
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Here Are 5 Diet Tips To Prevent The Dry Spell Of Summer:
1. Add more water to your regime:
The heatwave casts a dry spell on the weather and your body, leading to dehydration and disruption in body temperature. Hence, Rupali Datta suggests adding more water to your regime to compensate for the water loss and prevent dehydration. "Remember, just a 4% water loss can lead to dehydration, and at 15%, it can be fatal," she adds.
2. Include more seasonal foods in your diet:
Usually, experts suggest adding enough protein and fibre to your diet to maintain a healthy body. But during this time of the year, it is advised to avoid such foods as they take time to get digested. In fact, the Health Ministry recommends opting for seasonal foods, plant-based foods, and fresh vegetables during the summer season to promote healthy digestion and avoid gut problems, indigestion, dehydration, etc.
3. Carry cooling foods and drinks while stepping out:
We agree the extreme summer heat can be unbearable, but that can't be an excuse to avoid stepping out for work. Hence, it gets yet more important to keep a check on what you carry along to maintain a healthy regime throughout the day. According to the United States Department of Agriculture (USDA), the heat in the air leads to the rapid growth of bacteria, leading to the increasing risks of food contamination and foodborne illnesses. Hence, experts suggest carrying light and cool foods, whole fruits, and citrus drinks to keep them fresh for long. These foods and drinks also help maintain your body temperature in the extreme heat.
Also Read: 5 Essential Rules For Safe Outdoor Dining This Summer
4. Replace hot caffeinated drinks with homemade coolers:
According to Rupali Datta, caffeinated drinks like coffee and tea are diuretic, which means they may lead to extreme fluid loss in the body, aggravating the risks of dehydration. She further suggests that while 250mg of coffee or tea consumption is accepted during the summers, the rest of it should be compensated with cooling drinks like nimbu paani, chaas, aam panna, etc., for electrolyte balance in the body.
5. Swear by freshly cooked meals:
As mentioned earlier, the risks of food contamination increase during the summer season. Hence, Bangalore-based nutritionist Dr Anju Sood suggests eating freshly cooked meals every day to avoid the risks of foodborne illnesses. She further suggests, "If you are packing your meal, then bring the food to room temperature and then pack it in insulated containers to keep it fresh for long."
Besides the dietary modifications, the Health Ministry suggests staying indoors during the afternoon and avoiding stepping out barefoot to prevent heat-related illnesses as much as possible. Stay healthy and enjoy a happy summer!