When your body is faced with extreme heat, it can put a strain on your vital organs. Although heat-related deaths are preventable, approximately 1,220 people die every year in the U.S. from severely high temperatures. That’s why it’s important to take the heat seriously by caring for your body and eating and drinking the right foods.
It’s not enough to stay near the A/C this summer. Your body’s internal temperate is mainly regulated by what you eat and drink. We’ve created this list of tips to help you stay healthy and safe during the dog days of summer. Keep reading to learn more.
What Qualifies as Extreme Heat?
The danger of extreme heat can vary depending on where you live. That’s because “extreme heat” is when temperatures and humidity are much higher than the average for that area. To find out about the risk in your area, you can enter your zip code into the CDC’s heat risk site.
Older adults, children, and individuals with certain illnesses are at a higher risk of being affected by the heat. During periods of extreme heat, you should go to community spaces with air conditioning. Fans may create airflow, but they give a false sense of comfort and won’t cool down your body temperature.
Even more important than external cooling solutions, are the internal ones. What you eat and drink can greatly determine your body’s health in high temperatures.
Hydrating Foods
Eating the right foods while in a heatwave is vital to staying healthy and avoiding heat-related illnesses. Because the body sweats more to cool down in high temperatures, it also depletes your body’s electrolytes and hydration faster.
Eat water-rich foods such as cucumbers, watermelon, strawberries, and tomatoes to replenish your hydration. Cold soups and gazpacho are easy to make and are a refreshing way to prepare hydrating vegetables and fruits.
These will help your body to regulate its temperature and stay cooler. They could protect you from heat stroke, heart attack, and other life-threatening health problems that are related to heat.
Eating Light to Stay Cool
There are ways to stay cooler daily, as you’re out and about during extreme heat. Eating light during the hot days of August can help you stay cool and maintain your energy levels.
Have light meals such as salads with leafy greens, and colorful vegetables that are rich in vitamins and minerals. Use light dressings such as vinaigrettes or yogurt-based dressings.
Choose lean proteins like grilled chicken, tofu, or fish for a low-calorie option. You can grill them on the barbeque with fresh vegetables to add a smokey flavor without added calories.
Choose Refreshing Smoothies
Drinking refreshing smoothies during the summer is not only delicious, it’s also important to your health. Drinking smoothies is a great way to stay hydrated. They also contain important nutrients when made with fresh fruits and vegetables.
Another option is to blend fruits with yogurt or coconut water and turn them into frozen popsicles. They’re a great alternative to store-bought popsicles, which tend to have added sugar in them.
Consider including fresh mint in your next smoothie. Adding mint leaves to your daily consumption can further help your body stay cool. Mint is an herb that soothes digestion and naturally alleviates body heat. Consider adding it to salads, ice tea, or watermelon, or infuse it with your drinking water daily.
Avoid These Foods
There are some foods and drinks that can cause dehydration and overheating. For example, alcohol and caffeine cause your body to lose precious hydration which makes it harder for your body to cool down. This can increase your risk for heat stroke.
Limit your consumption of fried foods, burgers, and other heavy or greasy foods. These can weigh you down and make you tired. Avoid processed snacks such as cookies, chocolate, or salty chips that contain unhealthy fats, preservatives, and refined sugars. These lead to bloating and inflammation.
Lastly, eating spicy food is not recommended during hot days. Spicy food can actually cause you to sweat more, which leads to more hydration loss. Choosing healthier and more hydrating options will keep you feeling energized all summer long.
Stay Cool From the Inside Out
This August, be sure you take care of your health by taking precautions in extreme heat. It’s easy to forget the effects of heat when you’re having fun. Continuing to make healthy choices for your body, can ensure you stay well-hydrated and cool all summer long.
Ready to take action toward better health this summer for you and your family? Let us help you get there by scheduling an appointment here. Because at HeartCare Associates, we not only care about your heart – we care about you!