08/04/2024
𝐁𝐞𝐚𝐭 𝐭𝐡𝐞 𝐇𝐞𝐚𝐭: 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐓𝐢𝐩𝐬 𝐭𝐨 𝐒𝐭𝐚𝐲 𝐂𝐨𝐨𝐥 𝐚𝐧𝐝 𝐇𝐲𝐝𝐫𝐚𝐭𝐞𝐝
Extreme hot weather like what we are experiencing now not only makes us uncomfortable, it also poses numerous dangers to our health. When the temperature is high, our bodies struggle to cool down properly. This can lead to issues ranging from dehydration and electrolyte imbalances to heat-related illnesses, sleep disruption, and skin health concerns. Thus, it is important for us to know how to beat the heat!
Follow these tips to staying cool and hydrated this dry season:
𝟭. 𝗪𝗮𝘁𝗲𝗿 𝗶𝘀 𝘁𝗵𝗲 𝗸𝗲𝘆
Our body tends to lose more fluids when we sweat, which increases our risk of getting dehydrated. Keep yourself hydrated by drinking lots of water all through the day and not just when you feel thirsty. Drink at least eight (8) glasses of water everyday. If you are directly under the sun or doing lots of strenuous activity, then increase your water intake. You can also include foods with high water content like watermelon, cucumber, strawberries, and oranges in your diet to enhance hydration while also receiving necessary vitamins and minerals for maintaining good health overall.
𝟮. 𝗠𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝗲𝗹𝗲𝗰𝘁𝗿𝗼𝗹𝘆𝘁𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲
Apart from water, electrolytes are also very important for keeping the balance of fluids and helping muscles work properly. When we sweat, we lose electrolytes such as sodium, potassium and magnesium. These need to be replaced so that there will be no disruption in our body's functions. Foods like bananas, spinach, yogurt, and coconut water are natural providers of electrolytes making them good options to keep hydrated when it is hot outside.
𝟯. 𝗖𝗵𝗼𝗼𝘀𝗲 𝗹𝗶𝗴𝗵𝘁 𝗮𝗻𝗱 𝗿𝗲𝗳𝗿𝗲𝘀𝗵𝗶𝗻𝗴 𝗺𝗲𝗮𝗹𝘀
For food, choose light and fresh meals that will not make you feel bloated in the hot weather. Eat more fresh fruits, vegetables, and lean protein like chicken or fish and whole grains to get important nutrients without feeling bloated. Avoid heavy meals and too much consumption of sweets, and caffeinated and alcoholic drinks. These can make dehydration worse and increase the effects of heat on your body. In place of these, select hydrating choices such as plain water, herbal teas, fresh fruit juice, or ice-cold snacks to keep yourself cool and refreshed.
𝟰. 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆
In the end, it is very important to hear what your body is saying and reacting. If you notice signs of dehydration like feeling more thirsty, having a dry mouth, dark urine color, and being tired or dizzy - drink more fluids immediately. Be mindful when eating. Listen carefully when your body tells you it is hungry, and stop when you feel full and satisfied so as not to overdo it during this hot weather. Consult your doctor if you experience any persistent symptoms of dehydration or heat-related illness to ensure your safety.
Besides eating well, it is vital to look after yourself from the damaging rays of the sun by practicing sun safety. Always put on sunscreen, wear sunglasses, and choose clothes that protect you when outside. Try to find shade during the times when sunlight is strongest to lessen chances of getting burnt or having heat-related illnesses.
Concentrate on hydration. Select light and fresh meals. Pay attention to your body's hints throughout the whole dry season. Beat the heat with good nutrition. Stay cool, hydrated, and in good health to enjoy all the things that this season brings.
(JBRAC/TAR/RNPC MEVF/NNC-NCR)
𝐑𝐞𝐟𝐞𝐫𝐞𝐧𝐜𝐞𝐬:
Chiu, A. (2023). What to eat and avoid when it’s hot out. Washington Post. https://www.washingtonpost.com/climate-solutions/2023/07/13/what-to-eat-during-heat-wave/
Radhika. (2024). Beat the Summer Heat through Diet. Kauvery Hospital. https://www.kauveryhospital.com/news-events/may-summer-heat/
Redd, A. (2023). Beat the Heat! Nutrition Tips for Summer. UniteforHER. https://uniteforher.org/2023/08/beat-the-heat-nutrition-tips-for-summer/
Thomas, M. (2023). Beat the Florida Heat: Hydrating Foods to Keep You Cool and Refreshed this Summer. University of Florida (UF/IFAS). https://blogs.ifas.ufl.edu/flaglerco/2023/05/17/beat-the-florida-heat-hydrating-foods-to-keep-you-cool-and-refreshed-this-summer/
University of Wyoming Nutrition and Food Safety. (n.d.). Beat The Heat - Stay Hydrated! https://uwyoextension.org/uwnutrition/newsletters/beat-the-heat-stay-hydrated
