It is more crucial than ever to watch what we eat, as temperatures are rising across the country and forecasts suggest that this long, hot summer may continue. Fatigue, dehydration, and even severe heat-related disorders can be brought on by heatwaves. Your body's ability to tolerate the stress of intense heat is greatly influenced by your nutrition.Along with tips on foods to avoid and heatwaves, here are some suggestions for being hydrated, fed, and comfortable throughout the summer.What Is A Heatwave?A heatwave is a prolonged period of extremely hot weather, sometimes with significant humidity, that can be especially dangerous for already susceptible people. In these temperatures, our bodies must work harder to stay cool, primarily by sweating. This may affect overall health and vigor, as well as raise the danger of dehydration.To help your body cope, avoid foods that can aggravate the condition.To help your body cope, it's essential to avoid certain foods that can make things worse.Highly Spiced FoodsSpicy foods might be tempting for their bold flavors, but they can raise your body temperature and increase perspiration. This extra sweating can lead to fluid loss and, eventually, dehydration if not balanced with enough water intake. It's best to reduce the use of hot peppers, chilli powder, and other intense spices in your summer meals.Highly Processed FoodsProcessed foods tend to be loaded with sodium. Too much salt in the body signals it to retain more water, which ironically can lead to a sensation of thirst. If this thirst isn’t addressed with adequate fluid intake, dehydration can result. In addition, processed foods generally lack the natural water content found in fruits and vegetables, making them a poor choice during hot weather.Fried FoodsFried items are often high in unhealthy fats, which can be tough to digest—especially when your body is already working hard to regulate its temperature. These foods can leave you feeling sluggish and heavy. Choose alternatives like grilled, baked, or steamed dishes that are easier on your digestive system.Caffeinated BeveragesCoffee, tea, and energy drinks may give you a quick energy lift, but they can also act as diuretics. This means they cause increased urination, which can speed up fluid loss and lead to dehydration. Try herbal teas or infused water instead.Alcoholic BeveragesAlcohol has a strong dehydrating effect and also impairs the body’s ability to control its internal temperature. Drinking alcohol in hot weather can increase your risk of heat exhaustion. If you choose to drink, balance it out with plenty of water and limit your intake.Sugary Foods and DrinksHigh sugar content can cause rapid spikes and crashes in blood sugar levels, which lead to fatigue and irritability. Sugary beverages are especially risky as they can also dehydrate you. Instead, hydrate with fresh fruit juices, lemon water, or drinks rich in electrolytes.Heavy MealsLarge, calorie-dense meals take longer to digest and can cause discomfort in the heat. Eating smaller, lighter meals more frequently can help. Include hydrating foods like watermelon, cucumber, berries, and tomatoes. Fresh salads, yogurt, coconut water, and bananas also help replace minerals lost through sweating.
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