Heat Beating Foods, Diet Tips, Lifestyle Tips: 29 ways to stay cool in this scorching heat and heatwave

As we are in the peak of summer and temperatures soar high at times with high humidity and heatwaves, learn tips to avoid dehydration or heat stroke. Everyone loves a bright sunny day and warm weather, but even those who eagerly await summers will agree that while summers feel healthy as long as you have to stay indoors, heatwaves can be quite torturous.

In an interview with HT Lifestyle, Dr Koussoum Hussain, full-time consultant of general medicine at Holy Family Hospital, Bandra, Mumbai, offers a few tips to avoid dehydration or heat stroke –

1. Drink enough water to stay hydrated: at least 1.5 liters (unless there is a medical contraindication). However, do not drink too much as drinking more than 3 liters a day will dilute the blood and cause hyponatremia (low sodium in the blood).
2. Don’t forget to take some salt and potassium in the diet to maintain normal electrolyte balance and avoid cramps.
3. Avoid sugary beverages such as juices, soft drinks, sodas as sugar causes diuresis and worsens dehydration.
4. Tea, coffee, wine, beer also increase diuresis and should not be used as hydrating agents. Drink room temperature beverages as refrigerated or ice cold drinks or food cause drastic temperature changes and promote cold, cough, sore throat, viral fever.
5. For the above reasons, avoid very cold air conditions. Temperature changes should not be sudden and extreme.
6. Try to stay indoors when the temperature is the highest. Go out in the morning or evening when the temperature is cooler.
7. To avoid direct sunlight, cover your head with a hat or cotton scarf or carry an umbrella.
8. If you suffer from heat stroke, rest immediately in a cool place and drink water.
9. If severe headache is due to severe heat stroke or dehydration, prolonged exposure to the sun or high temperatures, immediate hospitalization for IV hydration is necessary.

Offering her expertise on the subject, Dr Vishakha Shivdasani, a physician practising disease reversal and longevity, said that this year the ill-effects of rising temperatures have been worse than ever and the number of patients coming in with migraines, heat strokes and heat exhaustion increases manifold every year during summers. Since heat causes dehydration and loss of electrolytes, which can lead to muscle cramps, fatigue, headaches, dizziness, nausea and migraines, she has given some tips to avoid heat this summer –

1. Hydrate, hydrate and hydrate: Drink plenty of fluids, especially water. Pro tip – Use the color of your urine to determine hydration. If it’s light yellow or white, it means you’re adequately hydrated. If it’s darker than that, chances are you’re already dehydrated and need more fluids.
2. Cellular rehydration: Dehydration is more than just feeling thirsty. When you sweat, you lose not only water but also electrolytes. These are minerals that help muscles and nerves function. Drinking only water replenishes fluids, but it may not be enough to restore those electrolytes. Add 1 pinch of organic salt to your water. It can be rock salt, pink salt, Celtic salt, etc., not just plain iodized salt, to replenish electrolytes.
3. Avoid direct heat: Avoid strenuous activity and workouts early in the morning or late in the evening. Include fruits with high water content such as citrus fruits as a pre-workout to maintain energy and electrolyte levels.
4. Sunscreen: To protect and prevent sun damage, use a dermatologist recommended broad spectrum sunscreen, preferably SPF 50+, when going out in the sun.
5. Caffeine/Alcohol: Limit alcohol and caffeine intake as these dehydrate you. Choose herbal teas to maintain fluid levels.
6. Dress smartly: Wear light-coloured, loose cotton clothes that will absorb sweat and keep you cool. Wear a hat, especially if you have a history of migraines.
7. eat right: Eat light and cool foods. Avoid fried and spicy foods, as these can make you sweat more. Avoid processed foods and sweetened beverages, as these can dehydrate you further.
8. Get all your nutrients: Eat seasonal fruits and vegetables as they contain the most nutrients. Eat vegetables of different colors so that you get a variety of vitamins and minerals.
9. Take a bath, preferably twice a day: It is common to get boils and fungal infections due to heat, so make sure you keep yourself clean. Try to take a bath immediately after a workout. If you get a rash or infection, consult a doctor as soon as possible so that it can be nipped in the bud.
10. Listen to your body: Headaches, dizziness and cramps are signs of illness due to heat. Stay in a cool place, drink water and consult a doctor if necessary.

Consulting Dietitian and Clinical Nutritionist Hanisi Vira said, “Going out on a hot summer day can be a big challenge. Sweat and heat can easily lead to dehydration and make you feel sluggish.” Here are 10 heatwave hacks to help you stay cool in the summer –

1. Start your day with cumin water soaked overnight: Since cumin effectively cures flatulence and bloating, it makes the body feel light, refreshes the body and helps to cope with the hot weather. Drinking cumin water every morning on an empty stomach is good for health as it keeps the body hydrated and is useful in preventing heatstroke.

2. Chew 6 soaked black raisins: Drinking raisin water or chewing 6 soaked raisins on an empty stomach in summer can give many great benefits. Raisins make your summer mornings cheerful and increase your stamina and energy levels. They also help in maintaining immunity as they are rich in antioxidants, minerals and vitamins.

3. Add Sabja Seeds to Your Daily Routine: Sabja seeds also known as sweet basil seeds have very powerful effects on our body. Drinks containing sabja seeds provide great relief from the scorching heat of summer. They reduce body heat and have a soothing effect on the stomach, preventing acidity and other stomach problems. These seeds can be added to a variety of drinks like lemonade, coconut water, coconut milk, smoothies, yogurt, etc. Add soaked basil seeds to your daily drinking water and keep sipping it throughout the day.

4. Include curd rice in lunch: Eat light food in this summer season so that your digestive system does not get upset. A mixture of pre and probiotics can be very beneficial for your stomach. The best example of this is eating curd rice in lunch. The mixture of cooked and cool rice with curd improves your digestive system. Lactose and probiotics are found in abundance in curd which strengthens your digestive system and thus keeps the system cool.

5. Add Vala or Khus Root to your drinking water: Adding khus root to your drinking water reduces excessive thirst and dehydration. Khus has cooling properties and helps quench thirst and prevent heat stroke and dehydration. Due to its calming and cooling effect, khus helps reduce inflammation, especially in the nervous and circulatory systems. It is an effective treatment for inflammation caused by sunstroke, dehydration, and heat stroke.

6. Drink hydrating beverages: Your body needs hydration to function. Apart from water, there are many quick ways to cure dehydration and balance your body, such as oral rehydration solutions, coconut water, infused water, chia seed water, buttermilk, smoothies, etc.

7. Gond Katira: Gond is a versatile ingredient that is packed with nutritional properties, making it a summer superhero. Some of the reasons to include Gond in your summer diet are; prevents heat stroke, stops nose bleeding, relieves constipation, heals mouth ulcers and cools the stomach. Add it to smoothies, sorbets, puddings, etc.

8. Gulkand Water: Gulkand, due to its naturally cooling properties, acts as a natural coolant, providing instant relief from the intense heat. Gulkand is a must-have summer companion as it can help reduce body temperature and relieve heat pain when taken with water/milk before bedtime.

9. Include seasonal fruits: Include seasonal fruits like ice apple aka tadgola. Watermelon etc. contain about 95% water, which is exceptionally hydrating. Adequate hydration is important for maintaining bodily functions including temperature regulation, digestion and transport of nutrients.

10. Avoid tea/coffee: Caffeine and nicotine consumption can also increase the core body temperature. These constrict the blood vessels causing the blood to heat up and make you feel hot and sweaty. Drink cool beverages like coconut water, lemonade and fruit juices. Even excessive consumption of alcohol should be avoided.

Adding these summer foods to your daily diet will not only keep you cool and hydrated but will also provide you with the essential nutrients to maintain your overall health during the summer season.