Prevent heat exhaustion with these 8 simple nutritionist-approved tips

Heatstroke treatment: Sip small amounts of water consistently rather than drinking large amounts all at once. This ensures steady hydration during the day (Image: Canva)

As temperatures soar, heat exhaustion becomes a serious concern, especially for those who spend time outdoors or engage in physical activity. Dehydration, overheating, and fatigue can set in quickly if the body isn’t replenished with enough fluids and cooling measures. Proper hydration isn’t just about drinking water—it also involves maintaining electrolyte balance, adjusting daily routines, and choosing the right foods and clothing to keep your body cool.

Hydration plays a vital role in preventing heat exhaustion, but it’s more than just drinking water, says Swati Singh, Nutritionist at Fast&Up India. “It’s about maintaining the right balance of fluids, electrolytes, and nutrition to help the body regulate temperature and stay energised during the day,” she says, adding that making simple lifestyle adjustments can help reduce the risk of heat-related illnesses and keep you feeling fresh and active, even in scorching heat.

“During hot weather, the body loses water rapidly through sweat, leading to dehydration and potential heat exhaustion. One of the simplest yet most effective ways to combat this is by drinking water consistently," Singha says. She adds that instead of gulping down large amounts at once, drink a small cup of water every 15-20 minutes to keep hydration levels steady. “Additionally, adding hydrating foods to your diet provides essential vitamins and minerals while replenishing lost fluids,” Singh suggests.

Also read | Heatstroke causes, symptoms: Hydration and sunburn protection are some preventive measures

Tips to stay hydrated and prevent heat exhaustion:

• Drink plenty of water: Sip small amounts of water consistently rather than drinking large amounts all at once. This ensures steady hydration during the day.

• Exercise indoors or early in the morning: Avoid heavy physical activity in high temperatures. Shift workouts to cooler parts of the day or opt for indoor sessions to prevent overheating.

• Wear light, breathable clothing: Loose-fitting clothes made of natural fabrics like cotton and linen allow air circulation and help sweat evaporate, keeping the body cool.

• Eat hydrating foods: Include water-rich foods like watermelon, cucumbers, lettuce, and leafy greens in your diet. These foods help replenish lost fluids and provide essential nutrients.

• Avoid sugary drinks: Caffeinated, alcoholic, and sugary drinks can dehydrate the body. Instead, choose low-sugar electrolyte drinks to replenish essential minerals and maintain hydration.

• Monitor your urine colour: Dark yellow urine signals dehydration, while light yellow or transparent urine indicates healthy hydration levels.

• Stay indoors during peak heat hours: Limit exposure to the sun between 10 AM and 4 PM when temperatures are at their highest. If you must go out, seek shade and stay hydrated.

• Take regular breaks: When engaging in physical activity, take breaks to rest and cool off. Overexertion in hot weather can quickly lead to heat exhaustion.