As Delhi swelters under an intense heatwave, it’s crucial to take proactive measures to protect both body and mind from the adverse effects of extreme temperatures. This year’s summer has been particularly brutal, affecting large parts of northern and eastern India, leading to numerous health risks, lower voter turnout in the ongoing national elections, and forcing many schools to close early for summer vacation. With temperatures soaring to 46-47 degrees Celsius, it’s essential to avoid going outside during peak heat hours, prioritize hydration, and keep your body cool to prevent heat-related illnesses. Heat stroke, one of the most severe conditions, can be fatal if not addressed promptly. It occurs when the body can no longer control its temperature, causing it to rise rapidly while the sweating mechanism fails, potentially reaching 106°F (41°C) or higher within 10 to 15 minutes. Adequate hydration and consuming foods rich in electrolytes and antioxidants can help regulate body temperature and prevent heat stroke. Clinical Dietician G Sushma from CARE Hospitals Banjar Hills Hyderabad suggests incorporating these hydrating foods into your diet to combat the relentless heat.
1. Watermelon
Benefits: Watermelon is composed 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 addition.
2. Cucumber
Benefits: Cucumbers are incredibly hydrating due to their high water content, around 95%. They also contain antioxidants and anti-inflammatory properties, which can help cool the body. Cucumbers are low in calories and high in essential vitamins and minerals like vitamin K, vitamin C, and potassium.
How to Use: Slice cucumbers for a crunchy snack, add them to salads, or infuse water with cucumber slices for a refreshing drink.
3. Coconut Water
Benefits: Coconut water is a natural isotonic beverage that replenishes electrolytes and hydrates the body. It’s rich in potassium, magnesium, and calcium, which help maintain hydration and prevent heat stroke.
How to Use: Drink coconut water straight from the coconut or purchase bottled coconut water for a quick and hydrating refreshment.
4. Mint
Benefits: Mint has a cooling effect on the body and can help reduce internal body heat. It’s also known for its digestive benefits and can provide relief from the discomfort of the heat.
How to Use: Add fresh mint leaves to water, salads, or smoothies. You can also make a refreshing mint tea or lemonade.
5. Oranges
Benefits: Oranges are packed with water and vitamin C, which can help keep you hydrated and boost your immune system. They also contain potassium, an essential electrolyte.
How to Use: Enjoy oranges as a snack, juice them, or add segments to salads for a burst of hydration and flavor.
6. Yogurt
Benefits: Yogurt is rich in probiotics, which help maintain gut health. It’s also a good source of calcium and has a cooling effect on the body.
How to Use: Have a bowl of yoghurt with fresh fruit, blend it into smoothies, or make a cooling raita with cucumber and mint.
7. Leafy Greens
Benefits: Leafy greens like spinach and kale have high water content and are rich in vitamins and minerals that help keep the body hydrated.
How to Use: Add leafy greens to salads, smoothies, or lightly sauté them as a side dish to keep cool and hydrated.
As Delhi continues to grapple with this intense heatwave, incorporating these hydrating and nutrient-rich foods into your diet can help prevent heat stroke and keep your body cool. Stay hydrated, stay indoors during peak heat hours, and take care of your health during these scorching summer days.
