6 fruits and vegetables that will keep you hydrated during a heatwave
What to eat: Include these foods in your summer diet to stay cool and hydrated all through the summer months. Also watch out our list spicy, fatty and processed foods you should avoid to stay healthy.
As temperatures rise, our bodies face the challenge of staying cool and hydrated. While many of us turn to air conditioning or a refreshing swim, the foods we consume can impact our ability to fend off heat. Opting for hydrating fruits like watermelon and cucumbers, rich in water content, helps replenish fluids. Leafy greens such as spinach and kale provide essential vitamins and minerals to support energy levels. Incorporating cooling herbs like mint and cilantro into meals can also aid in lowering body temperature. Here's our list of best foods, suggested by nutritionist Rashmi Shukla, that will help you stay refreshed during a heatwave, plus the ones you should avoid (Image: Canva)
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Strawberries: When the heat is on, enjoying a handful of strawberries could be just what you need. Berries are over 90 percent water, making them a hydrating snack that can also boost your immunity, says Shukla. Loaded with vitamin C and antioxidants, they're not just refreshing but also beneficial for combating inflammation and oxidative stress. Additionally, their fibre content supports good gut health, which is always a plus (Image: Canva)
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Cucumber: Crisp and cool, cucumbers are a summer favourite for good reason. With a water content of nearly 95 percent, they're excellent for hydration. Cucumbers also help detoxify the body and rejuvenate the skin. Low in calories and high in fibre, they're a refreshing addition to any summer salad or snack (Image: Canva)
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Pineapples: The tropical sweetness of pineapples offers more than just flavour. Rich in nutrients and antioxidants, pineapples provide hydration benefits for the skin due to their high water content. They also contain bromelain, an enzyme that supports digestion by breaking down proteins. (Image: Cavna)
Watermelons: Nothing screams summer like a juicy slice of watermelon. With their high water content, they're ideal for rehydrating during hot days, says Shukla. Watermelons also contain citrulline, a nutrient that can help regulate blood pressure and promote a sense of calmness by dilating blood vessels. (Image: Canva)
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Eggs: Surprisingly, eggs can play a role in keeping you cool during a heatwave. They are a rich source of the amino acid tryptophan, which can promote better sleep (Image: Canva)
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Leafy greens: Spinach and other dark leafy greens are not only hydrating (spinach is 92 percent water) but also easily digestible. This means your body won't have to work too hard to process them, which can help keep your internal temperature down. Staying hydrated with foods like leafy greens can prevent the discomfort of waking up parched in the middle of a hot night (Image: Canva)
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What to avoid: Spicy Foods: While a spicy curry might be appealing, spicy foods can increase internal body temperature. These foods can trick your brain into thinking you're overheating, leading to more sweating and discomfort. So, when the mercury rises, it might be best to dial down the spice levels (Image: Canva)
What to avoid: Fatty foods: High on added sugars, fats, and proteins, fatty foods can take longer to digest, leading to increased body temperature and feelings of lethargy, says Shukla. During a heatwave, it's best to opt for lighter, more easily digestible options to keep your energy levels up (Image: Canva)
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What to avoid: Processed foods: Often loaded with sodium, processed foods can contribute to dehydration and water retention. This combination can leave you feeling bloated and uncomfortable in the heat. Steering clear of processed snacks and meals can help you stay cooler and more comfortable during hot days (Image: Canva)
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What to avoid: Alcohol and caffeine: Both alcohol and caffeine act as diuretics, meaning they can lead to dehydration and electrolyte imbalances. While a cold beer might seem tempting on a hot day, it's important to remember that it might contribute to feeling even hotter and more dehydrated in the long run (Image: Canva)
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What to avoid: Ice cream, Popsicles, Iced tea or coffee: Surprisingly, these cold treats can have the opposite effect of what we desire in a heatwave. Rapidly decreasing internal temperature can cause the body to overreact and raise its temperature in response, leaving you feeling hot and bothered
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What to avoid: Mango: While delicious, mangoes fall into the category of diuretic foods, meaning they can flush water out of your body. In a heatwave, when staying hydrated is crucial, consuming diuretic foods might counteract your efforts to keep cool (Image: Canva)
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What to avoid: Meat: Protein is essential, but meat can be harder to digest and can lead to thermogenesis, which increases body temperature. Opting for lighter protein sources, like plant-based proteins, might be more comfortable during a heatwave (Image: Pixabay)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
