Heatwaves tend to call for a switch in lifestyle as your body has to be prepared to fend off the heat. What most people do not know is that your diet plays an essential role here. Adding certain food items to your diet during a heat wave can help you stay hydrated and keep your body cool. While avoiding a few other food items can prevent discomfort and irritation. In this article, we are going to discuss the food items you should eat and avoid when the temperature soars.  

Foods To Eat During A Heatwave

Here are a few food items that you should include in your diet to beat the heatwave.

1. Strawberries

More than 90% of a strawberry’s content is water, which makes it an excellent source of hydration. They are rich in vitamin C which can be beneficial in strengthening your body’s immunity by fighting off colds and viruses. Strawberries also possess several antioxidant benefits that can be extremely helpful in fighting off oxidative stress and inflammation. They are rich in fibre, which helps us maintain good gut health. 

2. Cucumber

Cucumbers are nearly 95% water, which enables them to improve your body's hydration. Their high-water content help in the removal of toxins and rejuvenating your skin. Cucumbers are also low in calories which means that consuming them during summer or a heatwave can fill you with energy. It is a good source of fibre making it a great aid for improving digestion.

3. Pineapples

Pineapples are rich in several nutrients and antioxidants. Its high-water content gives it several skin benefits as it boosts collagen production, helps in treating acne, heals sun damage and prevents skin rashes. Pineapples also possess an enzyme called bromelain, which is extremely helpful in breaking down protein and aiding digestion. It further helps in maintaining gut health regularity and preventing constipation.

4. Watermelons

Apart from being an excellent snack, watermelon also has several benefits tied to it. They are rich in water which can help in restoring your body fluids. It is also rich in essential body nutrients such as citrulline which can help you feel calm by dilating your blood vessels and maintaining your blood pressure.

Foods To Avoid During A Heatwave

Consuming processed and oily food items during summer can cause irritation and discomfort. Here are certain food items that you should avoid during a heatwave.

1. Spicy food

Consuming a lot of spicy food during summer can cause internal irritation, inflammation and body pain. These food items trick your brain into thinking that your body is overheating causing you to perspire.

2. Fatty food

Food items that are rich in added sugar, high in fat and protein take much longer to digest. This can also lead to a rise in your body temperature, causing you to feel lethargic during the heatwave.

3. Processed food

Processed food items are rich in sodium. A high content of sodium can cause your body to dehydrate and result in water retention. All of these factors will lead to discomfort and irritation during a heatwave.

4. Alcohol and caffeine

Alcohol and caffeine are considered to be diuretics. Hence, they can lead to dehydration and electrolyte imbalance in your body. It is best that you avoid consuming these items, especially during summer.

Eating water-rich fruits and vegetables and avoiding heavy meals including meat, processed fats, sodium, & artificial sugars can help fend off discomfort and health problems during a heatwave. You can also take recommendations from a specialist and prepare a diet plan specifically designed to cater to your needs.

Consult Apollo’s Expert Dieticians

Medically reviewed by Dr Sonia Bhatt