In recent years, summer months have become unbearable due to scorching heat. In these hot weather days, health issues like Heatstroke, dehydration, heat exhaustion, summer infections, etc are very common. However, heat stroke and heat exhaustion are not the same things. Heat exhaustion happens if your body loses extreme amounts of water and salt through sweating. On the other hand, heat stroke is a serious medical emergency that occurs when your body becomes unable to control its internal temperature. Right foods and drinks can help to avoid heat exhaustion and ultimately heat stroke.
Types of heat exhaustion
There are mainly two types of heat exhaustion conditions.
Water depletion
This kind of heat exhaustion is related to excessive thirst, weakness, headache, and even loss of consciousness.
Salt depletion
This type heat exhaustion may lead to nausea and vomiting, dizziness, and muscle cramps.
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Although heat exhaustion isn’t as serious as heat stroke, don’t take it lightly. Without proper care, heat exhaustion can lead to heatstroke, damage the brain and other vital organs, and even cause death.
Symptoms of Heat Exhaustion
The most common signs and symptoms of heat exhaustion are as follows:
- Confusion
- Dark-colored urine (a sign of dehydration)
- Dizziness
- Fainting
- Fatigue
- Headache
- Muscle or abdominal cramps
- Nausea, vomiting, or diarrhea
- Pale skin
- Profuse sweating
- Rapid heartbeat
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Best foods to avoid heat stroke in hot summer weather
Cucumber
You will get 95% water from the cucumber and it is perfect to keep your digestive system well hydrated. The skin of the cucumber is rich in vitamin C and antioxidants which helps to protect your body from damaging radicals.
Bitter gourd (karela)
Although many people don’t like bitter gourd, it is an excellent vegetable to take away the heat from your body. You will get the best result if you can take it two or three times a week. Try to intake a tablespoon of karela juice in your diet every day.
Bottle gourd
The bottle gourd carries 96% water. It is naturally cooling and rich with potassium which helps keep the blood pressure down and electrolyte balance maintained. Moreover, it helps to prevent fatigue and keeps the body cool and refreshed during summers.
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Watermelon
Watermelon is a fat-free sweet. This juicy fruit is enriched with some of the most important antioxidants in nature which provides vitamin C, beta-carotene, vitamins B, magnesium, potassium, and many other nutrients. Vitamins B is helpful to produce necessary energy.
Barley
You can take barley as flour, pearls, and barley water during the summer season to flush out toxins from the intestine. Besides, it barely keeps your body cool during the summers. It is easy to take barley water; just boil barley for 20-25 minutes, strain the water, cool it, squeeze a lemon in it and drink it up.
Pineapple
Pineapple is loaded with water, nutrients, and antioxidants that have restorative and free radical fighting properties. Moreover, it has the perfect enzyme namely bromelain that is great to reduce body inflammation in summer.
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Cooling spices
You can take fresh ginger, marjoram, cilantro, lemon balm, peppermint, and white peppercorn during summer as they are cooling. But don’t take cinnamon and dry ginger because they are warming.
Pomegranate
Pomegranate is loaded with water and a special antioxidant namely Punicalagins. This antioxidant helps destroy toxins in the body and build metabolism and protect you against heat stroke.
Mint
Fresh mint leaves contain menthol and so they are good in summer. Menthol revives the specialized nerve endings that allow you to feel cold and an electrical impulse travels to the brain and makes you believe that it is colder outside, which automatically cools down the body mechanism.
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Kiwi
Research shows that if you consume kiwi regularly, it helps to increase hydration levels. Kiwi is rich in potassium and sodium which help improve electrolyte levels and hence help prevent heat stroke.
Celery
Celery is 96% water and packed with sodium, potassium, magnesium, calcium, phosphorus, iron, and zinc. These vital nutrients are necessary to maintain the electrolyte balance. Besides, it protects you from heat stroke.
Snow Peas
Snow peas have hydrating effects and are also rich in vitamin C to protect the skin from sunburn, also aid in the production of collagen.
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Pears
Pears are also hydrating fruit and rich in soluble fiber that keeps the digestive system healthy and protects you from heat stroke.
Mango
Mango is enriched with health-benefited nutrients such as proteins, Vitamins A, B6, C, iron, folate, magnesium, riboflavin, and dietary fibers. It is a superfood that has more than 20 different vitamins and minerals. From 3/4 cup of mango, you will get 50% of your daily vitamin C, 8% of your daily Vitamin A, and 8% of your daily vitamin B6.
Tomatoes
Tomatoes are a rich source of the antioxidants lycopene, vitamin C, and vitamin A. Add this to your salads as a cooling meal.
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Salmon
You will get omega-3 fatty acids from salmon which assist your hypothalamus; a part of the brain responsible for controlling body temperature, hunger, and thirst.
Best drinks to prevent heat stroke in hot summer weather
Clean Water
If you want to hydrate yourself during summer, you need to drink enough water.
Fresh coconut water
Don’t miss this natural drink in the summers. It hydrates your body as well as is loaded with necessary minerals to maintain your body’s electrolyte balance.
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Wood Apple Juice
People take wood apples as a remedy for dysentery and other digestion-related issues for years that occur due to the hot weather. Besides, it is a great source of dietary fibers, which work as a natural laxative and help in improving digestion and relieving constipation. Take wood apple juice regularly.
Basil Seeds
Basil seeds have a unique cooling effect on the body and hence, are recommended especially for post-exercise and humid temperatures.
The worst food, drinks that increase risk of heat stroke
Don’t take beverages like alcohol and caffeinated energy drinks that can dehydrate the body during summer. These foods can increase the risk of heat stroke in the hot summer season. Heat illness is mostly related to drinking alcohol. Drinking caffeinated energy can affect your heart. Avoid spicy foods also.