India has entered summer, and some parts of the country are already facing harsh weather conditions. The heat of the summer season is slowly but surely getting unbearable. When the mercury crosses 40°C,
which has been predicted to happen this month, coping with heat waves will require more than merely remaining in the shade, staying home or turning on the air conditioning. It will involve staying hydrated, balancing electrolytes, and eating healthy.
People fail to realise that their everyday dietary habits can either safeguard them from heatstroke or bring them nearer to it. We speak to Dr Vimal Pahuja, MD, Associate Director, Internal Medicine & Metabolic Physician, Dr Hiranandani Hospital, Powai, Mumbai, to understand how food can be used to cool oneself internally instead of only relying on external sources for cooling.
Hydration Is Essential
Water continues to be the best coolant; however, during times of extreme heat, plain water may prove insufficient. Sweating causes the loss of vital electrolytes such as sodium and potassium. Oral rehydration drinks, chaas (buttermilk), and tender coconut water offer the ideal balance of electrolytes and fluids. One must avoid sugar-sweetened beverages like carbonated drinks and packaged juices, which, although appealing, increase blood glucose levels and induce diuresis.
Drink fluids at regular intervals rather than waiting until one feels thirsty. Thirst is a late indication of mild dehydration.
Foods That Can Help You Feel Cooler In The Summer
Mother Nature offers several cooling foods, particularly during the Indian summer season.
- High-water-content fruits: These include watermelons, muskmelons, papayas, oranges, and various berries.
- Fresh vegetables: Cucumber, lauki, and patthar ka ghia should be part of your salad or curry. They calm your stomach and aid digestion.
- Whole grains: Foods like moong dal khichdi or plain rice with curd provide energy without taxing your metabolism.
- Traditional drinks: A glass of aam panna or sattu drink cools you down while being packed with minerals and nutrients.
These foods cool your body from the inside and strengthen the body’s defence mechanism against heat damage.
Foods To Avoid That Make You Feel Warm
While indulging in hearty food, which sounds delicious but raises your body temperature and makes you digest slowly, is an option, avoid caffeine and alcohol since they have diuretic properties. In case of extreme heat, light meals consumed at regular intervals keep your body energised without any stress.
People Who Are At A Higher Risk In The Summer
There are certain people who have diabetes, high blood pressure, obesity, or heart conditions who are considered at higher risk because of poor heat tolerance and different requirements regarding hydration. There are medications like diuretics and beta blockers that interfere with the body’s adaptation process.
Heat waves are not only uncomfortable but also harmful to our health. Proper hydration, healthy eating habits, and small lifestyle changes play an important role. We have enough knowledge on how to stay cool and safe in India. Let food be your best natural defense in the coming months.
