Stay indoors, have cooling foods: Tackle heat stress the right way

Heatwave, heat stroke, red, yellow, and orange alerts have become a part of our everyday jargon, especially during summers. But are you aware of a condition called heat stress? The term ‘heat stress’ indicates the physiological pressure on the body due to exposure to high temperatures, frequently coupled with high levels of humidity. Heat stress occurs when the body cannot get rid of excess heat.

India Meteorological Department, in a recent analysis, has noted a long-term significant increase in heat stress due to high temperatures along with humidity over India. “Approximately 30-40% increase is noted in the number of locations spatially experiencing heat stress in India in the last 70 years (1951-2020). Specifically, the west coast, parts of Maharashtra, southern peninsular India and northwest India, including Rajasthan and Gujarat, have shown a strong increasing trend in heat stress since 1950,” senior IMD scientist Dr Rajib Chattopadhyay told TOI in a recent report.

Dr Sarvesh Gandhi, a family physician, tells us, “Till a certain point, the body can cope with high temperatures. But when the temperature is consistently above 45 degrees Celsius, the body finds it really difficult to cope and that can cause heat stress.”

Dr Pankaj Gupta, a consultant physician, adds, “Cases of heat stress have definitely increased this year. Those who go out for work during the day and are exposed to harsh sunlight are more vulnerable. People need to be careful and they should not ignore symptoms like extreme weakness, nausea, headache, body ache, less urine output or not feeling hungry for prolonged periods.”

What is heat stress?

Heat stress occurs when the body cannot get rid of excess heat. When this happens, the body’s core temperature rises, and the heart rate increases. As the body continues to store heat, the individual begins to lose concentration and has difficulty focusing, may become irritable or sick. One can even faint or face death if the person does not cool down.

‘Cover your body, eat right food’

Experts emphasise that one must be careful of what one eats during these hot months, especially working professionals. Nutritionist Liza Shah says, “Remember to drink plenty of water throughout the day and limit caffeine intake, which can dehydrate you further. By incorporating cooling foods and beverages into your diet, you’ll be better equipped to handle the heat and stay focused and productive while working.”

Dr Gandhi adds, “Ideally, one should avoid venturing out in this extreme weather to cope with heat stress. But for professionals who must go outdoors, it’s important to wear clothes that cover your entire body. One should also opt for wearing hand gloves. Also, one should stay hydrated all the time. For lunch, one should opt for light meals and options like dal-chawal, khichdi and dahi are good.”

Watch out for these signs:

Heat stroke (Confusion; fainting; seizures; excessive sweating or red, hot, dry skin; very high body temperature)

Heat exhaustion (Cool, moist skin; heavy sweating; headache; nausea or vomiting; lightheadedness; weakness; thirst; irritability, etc)

Heat cramps (Muscle spasms; pain)

Heat rashes (Clusters of red bumps on skin on neck, chest)

Dos and don’ts:

Have gulkand, sabja seeds, or beverages made with berries like falsa and jamun

Gulkand is believed to have several health benefits, such as soothing digestive issues and reducing stress, especially in summers

You can add sabja to water, salads and desserts as they have a cooling effect on the body. Soak them in water for some time before consuming to avoid choking

Remember to avoid extremely spicy food during this season as you will always feel more heat while having lots of spicy and greasy food. It can lead to discomfort, indigestion, and increased stress levels

Consuming too many cold drinks is unadvisable. At the end of the day, baraf na golas and ice creams make you thirstier and feel more heat. Instead, you can have lots of water, watermelon juice or fresh sugarcane juice

Aam panna or mango juice are fine as long as you add less salt and sugar

Have cold curd rice with cucumber raita, or kheer or gazpacho soup for dinner

Include different salads in your meals


Include cooling foods in your diet:

During the hot weather, it’s essential to fuel your body with nutritious foods that will help you stay energised, focused, and stress-free while working. Here are some cooling foods and drinks to include in your diet:

Hydrating fruits: Watermelon, cantaloupe, honeydew, and cucumbers are high in water content and electrolytes.

Electrolyte-rich beverages: Coconut water, herbal teas, and low-sugar sports drinks help replenish lost electrolytes.

Cooling vegetables: Cucumbers, celery, and mint have a cooling effect on the body.

Protein-rich foods: Nuts, seeds, and yoghurt help to maintain energy levels.

Complex carbohydrates: Whole grains, fruits, and vegetables provide sustained energy.

Healthy fats: Avocado, nuts, and seeds support brain function and energy production.

Herbal teas: Peppermint, chamomile, and hibiscus teas promote relaxation and reduce stress.

Water-rich soups: Clear soups like broth or electrolyte-rich soups like tomato soup will help to replenish fluids.

Gelatinous foods: Jelly, popsicles, or fruit bars made with electrolyte-rich ingredients help replenish lost electrolytes.

- Inputs by Liza Shah, nutritionist