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Health Advice

How to overcome hot temperatures with healthy dietary habits

Clinical dietitian consultant, Central hospital, Dhanmondi Dhaka

Published : Saturday, 6 July, 2024 at 12:00 AM  Count : 181
Mahmuda Naznin
As the sweltering heat of summer rolls in, staying cool and comfortable becomes a top priority. While air conditioning and staying hydrated are crucial, your dietary habits can also play a significant role in how well you handle the heat.

By making smart choices about what you eat and drink, you can enhance your bodys ability to cope with high temperatures and stay healthy throughout the hottest months of the year.

Hydration Is Key: One of the most important aspects of dealing with hot temperatures is maintaining adequate hydration. Water is essential for regulating body temperature and keeping your bodily functions running smoothly. When the weather is hot, you lose more water through sweat, so its vital to drink plenty of fluids throughout the day.

Water: Drink water regularly, even if you don feel thirsty. Aim for at least 8 glasses (8 ounces each) per day, and more if you are active or sweating heavily.

Electrolytes: In addition to water, consider beverages that replenish electrolytes, such as sports drinks or coconut water. Electrolytes help maintain the bodys fluid balance and are especially important if you e sweating a lot.

Foods that keep you cool: Certain foods have properties that can help cool you down and provide essential nutrients that support your body during hot weather.

Fresh Fruits: Water-rich fruits like watermelon, strawberries, cantaloupe, and oranges are not only refreshing but also provide hydration and essential vitamins.

Vegetables: Cucumbers, celery, and leafy greens like lettuce and spinach have high water content and can help keep you hydrated.

Herbs: Mint and cilantro are known for their cooling properties and can be used in salads, drinks, or as garnishes.

Light and refreshing meals:  During hot weather, heavy meals can make you feel sluggish and uncomfortable. Opt for lighter, easier-to-digest meals that won weigh you down.

Salads: Load up on salads with leafy greens, vegetables, and lean proteins like grilled chicken or tofu. Add fruits or nuts for extra flavor and nutrients.

Cold Soups: Chilled cucumber soup are delicious options that provide hydration and nutrients without the heaviness of hot soups.

Grilled Options: Instead of frying or baking, try grilling your meats, fish, or vegetables. Grilling adds flavor without adding extra oil or fat.

Avoiding Heat-Inducing Foods:  Some foods can actually raise your body temperature or make you feel warmer, which is the last thing you need on a hot day.

Spicy Foods: Avoid or minimize spicy foods, as they can increase body heat and make you sweat more.

Heavy, Fatty Foods: Foods high in fat or oil can be harder to digest and may leave you feeling uncomfortable in the heat.

Caffeine and Alcohol: Both caffeine and alcohol can dehydrate you, so consume them in moderation and balance them with plenty of water.

Timing and portions matter: When and how you eat can also impact how well you tolerate hot temperatures.

Smaller, Frequent Meals: Instead of large meals, opt for smaller portions eaten more frequently throughout the day. This can help maintain energy levels and prevent overheating.

Avoid Midday Heat: If possible, plan your outdoor activities and meals for cooler parts of the day, such as early morning or late evening.

Conclusion: By paying attention to what you eat and drink, you can better manage the challenges of hot temperatures and stay healthy and comfortable all summer long. Focus on staying hydrated, eating light and refreshing foods, and avoiding those that can exacerbate heat-related discomfort. With these healthy dietary habits, youll be well-equipped to enjoy the summer while keeping your cool.

Implementing these tips not only helps you cope with the heat but also supports overall health and well-being. Stay cool, stay hydrated, and enjoy the sunny days with a diet that supports your bodys needs during the hottest season of the year.



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