- By Iram Hussain
- Mon, 21 Apr 2025 07:25 PM (IST)
- Source:JND
When temperatures rise and we experience a heatwave, our body has to work even harder in order to cool down, especially in the heat, increasing risks of dehydration, heat exhaustion and fatigue. The foods and drinks you consume during the heat can really impact how well you can regulate yourself in a hot environment. A balanced diet provides the essential nutrients your body needs to function optimally. It involves consuming a variety of foods in the right proportions to support overall health. Balancing your diet involves managing the proportions of protein, fat and carbohydrates to support overall health and energy levels.
In a conversation with Jagran English, Ms Kalpana Gupta, Clinical Nutritionist - Nutrition And Dietetics, Max Smart Super Speciality Hospital, Saket listed several foods and drinks that you can have during a heatwave.
Best Foods
Carbohydrates- The body’s primary energy source. They should come from whole grains, fruits, vegetables and legumes rather than refined sugars and processed foods.
Protein- Essential for building and repairing tissues, making hormones and enzymes and supporting immune function. It is available in meat, fish, eggs, dairy, beans and legumes.
Fat- It provides energy, supports cell function and helps absorb certain vitamins. Healthy fats come from sources like avocados, nuts, seeds and olive oil.
Fluids- Proper hydration plays an important role in maintaining overall health and well-being. It regulates body temperature, prevents overheating, and supports digestion and nutrition absorption, ensuring efficient food breakdown and utilisation of essential nutrients.
Thirst is actually a sign that your body is beginning to dehydrate. Waiting until you are thirsty may result in inadequate hydration, especially in hot weather or after physical activity. To stay hydrated, it's essential to drink water regularly, regardless of your thirst level.
Foods To Eat
Carbohydrates- Prioritise complex carbohydrates found in whole grains, fruits etc.
Protein- Opt for lean meats, fish, dairy, eggs, and plant-based proteins like beans, lentils, and tofu.
Fat- Focus on unsaturated fats from sources like nuts, seeds, avocados and olive oil.
Fluids- Coconut water, lemon water, buttermilk, sattu drink, smoothies, milkshakes.
Foods To Avoid
Limit refined sugars and processed carbs like biscuits, breads, buns etc.
Avoid red meat, fried and gravy chicken preparations.
Limit saturated fats like butter, ghee and avoid Trans fats (Packaged Foods).
Packed juices, caffeinated drinks, sodas and alcohol.
Simple Tips To Follow During A Heatwave
1. First, make sure you drink plenty of fluids throughout the day, with an emphasis on water. Coconut water, lemon water with a small pinch of salt and sugar, or oral rehydration solutions (ORS) can also be beneficial for hydration where a natural electrolyte addition may help.
2. Eating smaller meals more frequently can also help regulate your metabolism, faster digestion and higher energy levels.
3. It is best to avoid caffeinated drinks, sodas and alcohol since those can lead to further dehydration.
4. Next, aim to consume fruits and vegetables that are relatively high in water content such as watermelon, cucumber, muskmelon, oranges and tomatoes.
5. Fresh salads, yogurt, buttermilk and cold smoothies can be invigorating and also help replenish your system.
6. Finally, it is a good idea to stay away from spicy, greasy, fried foods and avoid red meat and heavier curries which may lead to sluggishness surrounding energy.
7. As a reminder, always eat a little something before going into the sun and bringing energy with you as well as accounting for proper food storage.
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