These days are extremely hot, hot, hot and unfortunately it is looking like we will have to battle the heat for a little while longer. This type of temperature can have an adverse effect on our health, especially those individuals who are fluid restriction, exercising, those on medications that might create extra fluid loss, the elderly and those persons who do not like to drink water.
According to the World Health Organization (2018), rapid rises in heat gain due to exposure to hotter than average conditions compromise the body’s ability to regulate temperature and can result in a cascade of illnesses, including heat cramps, heat exhaustion, heatstroke and hyperthermia.
Even small differences from seasonal average temperatures are associated with increased illness and death. Temperature extremes can also worsen chronic conditions, including cardiovascular, respiratory, and cerebrovascular disease and diabetes-related conditions.
So what can you do?
- Aim to increase your water intake; previous guidelines suggested 8 glasses at 8 ounces, new guidelines suggest drinking when you are thirsty; however with this heat you may want to give yourself a target just in case you are someone that does not feel thirsty. Remember you will be losing a lot of water as you perspire, so you must replace it. The more dehydrated you are, the more your body temperature rises.
- If you are not a fan of water, consider blending melon, cucumber or even an apple with your water; coconut water is also another option to add some variety. These can also be frozen as ice cubes or lollies and used when needed. Limit juices and sodas as these will provide too many empty calories.
- Now is a good time to start making those salads you were planning on making: cucumber, celery, lettuce and tomato contain 95% water so that helps with your water intake and are much easier to digest.If salad is too much of an effort, have these veggies frequently as a snack. This is a great way to increase your antioxidants intake as well.
- Soups or broths are a great way to increase your fluid intake and you can include a variety of vegetables; try not to make them too heavy with lots of meat and starches.
- Fatty foods may taste good but with this heat they can make you feel heavy and sluggish while alcoholic beverages can also increase your water loss, so be mindful especially if drinking in excess.
