As temperatures soar across Mumbai, health experts are advising residents to adopt measures to stay hydrated and maintain a light diet to prevent heat-related illnesses. Excessive sweating during the hot months leads to significant loss of water and electrolytes, which, if not replenished, can cause dehydration, fatigue, dizziness, and headaches.
Hydration is Key
According to Mrinali Dwivedi, Clinical Nutritionist at Apex Group of Hospitals, maintaining proper hydration is crucial. She recommends drinking 2.5 to 3 liters of water daily, along with natural fluids such as coconut water, buttermilk, and lemon water, which help restore both fluids and essential electrolytes.
“During summer, the body loses a significant amount of fluids through sweat. Natural drinks are excellent for replenishing lost fluids and electrolytes,” Dwivedi said.
Incorporate Water-Rich Fruits and Vegetables
Experts suggest including seasonal fruits like watermelon, muskmelon, oranges, sweet lime, and grapes, which provide high water content along with vital vitamins and antioxidants. Light vegetables such as cucumber, bottle gourd, ridge gourd, and sponge gourd are ideal for summer meals as they aid digestion and help regulate body temperature.
Residents are also advised to limit deep-fried, spicy, and heavily processed foods and avoid packaged drinks high in sugar and caffeine, as these can increase dehydration.
Eat Smaller, Frequent Meals
Nutritionists recommend consuming smaller, more frequent meals to maintain energy levels and support digestion. Including curd, buttermilk, fresh fruits, and salads can further provide natural cooling benefits to the body.
Prevent Heat Stroke
Heat stroke remains a serious risk during peak summer. Symptoms include dizziness, severe headache, nausea, weakness, and confusion. Dwivedi emphasizes staying hydrated, avoiding direct afternoon sunlight, and wearing light cotton clothing as effective preventive measures.
Simple Lifestyle Adjustments Can Make a Difference
Small daily changes, such as proper hydration, consuming fresh seasonal foods, and limiting heat exposure, can protect against dehydration and other summer health risks.
This summer, experts urge Mumbaikars to stay cool and healthy by drinking ample fluids, eating light, nutritious meals, and taking proactive steps to prevent heat-related illnesses.