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This year’s heat has been very severe and has engulfed large parts of the country, especially the northern and eastern parts. Heat wave conditions have worsened in many states posing several health risks. The scorching temperatures are not only contributing to low voter turnout in the ongoing national election, but are also forcing many schools to close prematurely for summer holidays. (Also Read | Extreme heat in Delhi: 5 things that can happen to the body when the temperature goes above 45 degrees)
As the temperature in Delhi has reached 46-47 degrees, it is important to avoid stepping out during extreme heat hours. Prioritizing hydration and keeping your body cool will ensure that you avoid heat-related illnesses. One of the most dangerous conditions of summer is heat stroke, which can be fatal if not taken care of. According to the CDC, heat stroke occurs when the body cannot regulate its temperature and overheats rapidly; Its sweating mechanism fails, and it becomes unable to cool down. When heat stroke occurs, the body temperature can rise to 106°F or higher within 10 to 15 minutes.
Adequate hydration and consumption of foods rich in electrolytes and antioxidants can help regulate body temperature and prevent heat stroke. Since there is no respite from the extreme weather, it is important to include these hydrating foods in your diet as suggested by G Sushma Clinical Dietitian Care Hospital Banjar Hills Hyderabad to combat the extreme heat.
Food items to prevent heat stroke
1. Watermelon
benefits: Watermelon is made up of over 90% water, making it an excellent choice for staying hydrated. It also contains essential electrolytes like potassium and magnesium, which help maintain the body’s fluid balance. Additionally, its natural sugars provide a quick energy boost.
how to use: Enjoy watermelon as a refreshing snack, blend it into smoothies, or add it to salads for a hydrating and sweet treat.
2. Cucumber
benefits: Cucumber is incredibly hydrating due to its high water content of approximately 95%. They also contain antioxidant and anti-inflammatory properties, which can help in cooling the body. Cucumbers are low in calories and contain high amounts of essential vitamins and minerals like vitamin K, vitamin C and potassium.
how to use: Cut cucumbers into salads, add them to sandwiches, or add them to water for a refreshing drink.
3. Coconut Water
benefits: Coconut water is a natural electrolyte-rich drink that helps replenish lost fluids and minerals like potassium, sodium and magnesium. It is also low in calories and contains natural sugars that provide an energy boost without dehydrating.
how to use: Drink coconut water alone, use it in smoothies, or combine it with other juices for a hydrating beverage.
4. Citrus fruits (like oranges and lemons)
benefits: Citrus fruits are rich in water and vitamin C, which can help keep the body hydrated and boost the immune system. Their natural sugars and antioxidants aid in energy production and reduce oxidative stress.
how to use: Eat citrus fruits as a snack, squeeze the juice of lemon or lime into water, or add orange slices to salads and dishes.
5. Curd
benefits: Yogurt is a cooling and hydrating food that provides a good source of protein, probiotics, and essential nutrients like calcium and potassium. Probiotics aid digestion and help maintain a healthy gut, which can improve overall hydration and body function.
how to use:Enjoy yogurt as a snack, add it to smoothies, or use it as a base for cold soups and dips.
6. Mint
benefits: Mint has natural cooling properties that can help reduce body temperature and provide a feeling of freshness. It is also known for its digestive benefits and can be soothing to the stomach.
how to use: Add fresh mint leaves to drinks, salads or yogurt, or make mint tea for a cool drink.
7. Leafy vegetables (like spinach and lettuce)
benefits: Leafy vegetables have high water content and are rich in essential vitamins and minerals like vitamin A, vitamin C, iron and calcium. They are low in calories and can help keep the body hydrated and nourished.
how to use: Include leafy vegetables in salads, sandwiches, smoothies or as side dishes.
In addition to consuming these foods, it is important to drink plenty of water throughout the day and avoid excessive consumption of caffeine and alcohol, which can contribute to dehydration. Wearing light clothing and staying in cool, shady areas during extreme heat can also help prevent heat stroke.
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