Heatwave diet: Which foods should you avoid to stay hydrated?

Kanika Narang, nutritionist at Indraprastha Apollo Hospitals, New Delhi, compiles a checklist

Fresh fruits like watermelon, cucumber, and berries are excellent choices, as they are high in water content and provide essential vitamins and minerals.

With predictions that this spell of long, intense summer may continue, it’s crucial to be mindful about the foods we consume to ensure our bodies stay hydrated, nourished and able to cope with the heat stress. Here’s a guide to foods you need to avoid and ensure that you do not fall short of essential nutrients, vitamins and minerals in particular.

Highly Spiced Foods: Spicy foods can raise your body temperature and make you sweat more, leading to dehydration. Avoid dishes with hot pepper, chilli powder or other strong spices.

Highly Processed Foods: Processed foods often contain high levels of sodium, which can lead to dehydration. These signal the body to retain more water to balance the sodium concentration. This retention can trigger a sensation of thirst, indicating the body’s need for more fluids. If this increased fluid need is not met, dehydration can occur. High sodium levels can increase the amount of water your kidneys excrete, worsening your dehydration. Moreover, processed foods may also lack sufficient water content compared to whole, unprocessed foods like fruits and vegetables, which naturally contain more water and help maintain hydration.

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Fried Foods: Fried foods are typically high in fat, which can slow down digestion further, especially when your body is already under stress from the heat. Opt for grilled, baked or steamed options instead.

Caffeinated Beverages: Coffee, tea, and energy drinks can have a diuretic effect, causing you to lose more fluids through urine. While they may provide a temporary energy boost, they can contribute to dehydration in hot weather.

Alcoholic Beverages: Like caffeine, alcohol is also a diuretic and can dehydrate you quickly. It also impairs your body’s ability to regulate temperature, making you more susceptible to heat-related illnesses.

Sugary Foods and Drinks: Foods high in sugar can cause spikes and crashes in blood sugar levels, leading to fatigue and energy dips. Sugary drinks can also dehydrate you. Choose electrolyte-rich beverages.

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Heavy Meals: Large, heavy meals can be harder to digest, leading to discomfort and sluggishness, especially in hot weather. Opt for lighter, more frequent meals that are rich in fruits, vegetables, and lean proteins. Fresh fruits like watermelon, cucumber, and berries are excellent choices, as they are high in water content and provide essential vitamins and minerals. Light salads with leafy greens, tomatoes, and avocados are also refreshing and nutritious options. Incorporating electrolyte-rich foods like coconut water, yogurt and bananas can help replenish lost minerals due to sweating.

By being mindful of your food choices during high heat, you can support your body’s ability to stay cool, hydrated and healthy.

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