Hot weather rapidly dehydrates the body, increasing the risk of fatigue, exhaustion, and impacting digestive function. A suitable diet during high temperatures plays a vital role in maintaining health.

Stay hydrated

According to Eating Well, the body continuously loses water through sweat in hot weather to maintain a stable core temperature. Only drinking when thirsty can lead to mild dehydration, affecting various bodily functions. Dehydration can cause fatigue, headaches, dizziness, reduced concentration, and an increased risk of heat exhaustion.

Drinking water regularly throughout the day helps maintain blood circulation, supports body temperature regulation, and transports nutrients to organs. Besides plain water, individuals should also consume water from fruits, vegetables, and soups.

Eat fresh, easily digestible foods

In hot weather, the body requires significant energy to regulate its temperature. Prioritizing fresh, easily digestible foods reduces the burden on the stomach and intestines, preventing bloating and indigestion after meals. Greens, fruits, fish, lean meats, and simply prepared foods provide essential vitamins, minerals, and water to prevent dehydration. Fresh foods are typically lower in saturated fat and easier to absorb than oily dishes.

In hot weather, prioritize light, water-rich, and vitamin-rich dishes like soups and porridges. Photo: Le Nguyen

Limit fried foods

These foods often contain high amounts of fat, slowing digestion and forcing the stomach to work harder. Fried dishes are typically high in energy but low in water. Frequent consumption can also increase the risk of weight gain, lipid disorders, and impact cardiovascular health. People should prioritize boiled, steamed, or soup dishes for easier absorption.

Avoid consuming overly cold food or drinks immediately after sun exposure

After being exposed to hot sun, the body is still radiating heat, and blood vessels are dilated to cool down. Consuming overly cold drinks at this moment can easily cause sudden vasoconstriction, making it difficult for the body to adapt, potentially leading to headaches or throat discomfort. Cold temperatures can also irritate the stomach and digestive tract, increasing the risk of stomach pain for some sensitive individuals. Drinking water at room temperature can help rehydrate safely and effectively, according to Times of India.

Limit alcoholic beverages

Alcoholic beverages can increase the risk of dehydration because alcohol stimulates the body to excrete water through urine. When combined with sweat loss due to high temperatures, dehydration occurs more rapidly, leading to fatigue, dizziness, and headaches.

By Le Nguyen (Compiled)