India experiences some of the hottest summers in the world. Being on the tropical belt, its summers could get sultry and suffocating with temperatures in some metro cities climbing over 40 degrees. Harsh summers could lead to a number of health issues that could hamper your daily routine, especially if you spend most of your day outside.
But these issues could be warded off with a few tweaks in your diet and lifestyle. We asked Irin Memon, Consultant Nutritionist at Bhailal Amin General Hospital what diet and lifestyle changes can help us survive in extreme heat with ease.
5 Expert-backed ways to survive soaring heat with diet and lifestyle changes
1. Hydration
One of the no-brainer ways to deal with extreme heat is to stay hydrated all day. In our routines, we may skip drinking adequate water. Not drinking the recommended amount of water everyday, especially in summer, could cause dehydration, fatigue, dizziness and headaches. We tend to lose a lot of fluids and electrolytes in summer as we sweat profusely in summer. One must ensure to drink lemon and salt water or coconut water to replenish electrolytes.
Irin Memon said, “Your body loses more fluids during summer through sweat. Water should be like your best friend. Aim to drink at least 8-10 glasses a day and more if you’re active or outdoors often. Infuse your hydration with natural electrolytes such as coconut water, lemon water with a pinch of salt and sugar, buttermilk, Aam panna or any other traditional drinks. Try to avoid caffeine, alcohol and sugary sodas because they dehydrate your body.”
2. Eat seasonal and cooling foods
Irin recommends including seasonal foods in your summer diet that are cooling to the body. She says it is best to eat hydrating foods and drinks like cucumber, watermelon, green veggies, buttermilk in summer as they could keep you full and nourished without taking a toll on your digestive health. The nutritionist also suggests avoiding fried and spicy foods in summer as they could be tough to digest in summer and make you feel hotter.
Memon explained, “Nature gives us exactly what our body needs. So add water rich fruits, green vegetables, curd or yogurt, and whole grains to your meals. Avoid fried and spicy meals, as they may raise your body temperature and make digestion harder.”
3. Plan your meals
Memon emphasises not stressing your digestion by having late-night meals as it could disrupt your sleep. She also recommends eating smaller and light meals frequently so that it’s easy on your digestion .
“Smaller or more frequent meals work better than heavy, one-time meals. Try to have a light breakfast with some fruits, upma or poha. A moderate lunch with dal, rice, and salad. A light dinner with soup, khichdi or stuffed parathas. Be sure to eat your meals on time and avoid late-night heavy dinner as they can disturb your sleep and digestion process in hot weather, explained Irin.
4. Adjust your daily routine
Irin also recommends making smart lifestyle changes to tackle extreme heat. For example, working out in the morning or evening when the weather is comparatively cooler. It also includes staying indoors when the weather is the hottest. She also recommends wearing summer-friendly clothes to beat the heat.
Irin said, “Adapt your lifestyle just like your meals. Stay indoors between 12 to 4 in the afternoon when sun exposure is the strongest. Exercise regularly to avoid exhaustion. Wear loose, breathable clothes, Use hat, sunglasses and sunscreen while stepping out. Try to create a cool atmosphere at home as well by keeping curtains closed and using fans or AC wisely.”
5. Listen to your body
Memon recommends paying attention to your body when it is in distress due to heat. She says avoiding exerting your body in hot weather must be avoided as it could cause dizziness, cramps and headache.
The nutritionist said, “Watch out for signs of heat exhaustion like dizziness, cramps, headache or excessive sweating. If an individual experiences these, he/she should move to a cool place, hydrate and take a rest. Fatigue is the most common thing people suffer from. Make sure you get adequate sleep, take power naps and avoid overstimulation.”
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