Hot weather: what to eat

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Extract from the article: Heat exhausts the body. It can lead to dehydration. It's even harder to bear when it lasts for several months, especially if the temperature remains high, as is currently the case in Togo. What should you eat and drink when it's (very) hot to avoid d

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Heat exhausts the body. It can lead to dehydration. It's even harder to bear when it lasts for several months, especially if the temperature remains high, as is currently the case in Togo. What should you eat and drink when it's (very) hot to avoid dehydration?

Foods that help you stay hydrated are those with a high water content, particularly fresh fruit and vegetables that are lower in sugar: watermelon, apple, celery, tomato, courgette, lettuce, aubergine, melon, spinach and cucumber, which is the most water-rich solid food, containing over 60% water. They are easy to digest and provide the body with essential minerals. As 65% of the body is made up of water, poor hydration can lead to a disruption in the body's functioning, resulting in severe fatigue or headaches. So water remains the best drink for the body, the most thirst-quenching and hydrating. So you need to get into the habit of drinking water, even if you don't feel thirsty.

What foods should I eat?

During this period of intense heat, to help the body compensate for the minerals lost through perspiration and urination, and to limit the energy required for digestion, it is advisable to eat foods rich in vitamin C, such as grapefruit, lemons, mandarins and oranges.This vitamin gives the body a boost against fatigue and helps it to regulate its temperature more effectively.

But the most important thing is to stay well hydrated, drinking at least 1.5 litres of water a day, i.e. at least 10 glasses of water a day.In fact, when you feel thirsty, dehydration has already set in, so you need to drink even if you don't feel thirsty, as this promotes sweating, which lowers the body's surface temperature. So it's a good idea to always have a bottle of water or other liquid to hand.It is also advisable to drink juices with less sugar by diluting them with water, as liquids with little sugar are better absorbed.

What foods should I avoid?

In very hot weather, the body protects itself and lowers its appetite in order to reduce body temperature.Certain foods that are rather hard to digest can take up a lot of energy and should be avoided. These include: alcoholic beverages, which accelerate the body's dehydration; excessive coffee and tea; and diuretic drinks, which, because of their caffeine content, increase urine secretion in some people.This results in dehydration of the body.You should avoid sugary drinks/sodas, as they are rich in sugar and reduce the body's hydration levels, as well as fizzy or sparkling waters, which contain high levels of sodium and salt.Drinking them dehydrates the body. You should also avoid eating foods that are too fatty (meats, omelettes), too sweet (sweets, cakes, pastries) and fried foods and cold meats, because they contain too much sugar, oil and salt. These foods increase body temperature and accelerate dehydration.

Do you usually drink alcohol (ice-cold beer, liqueur), ice-cold soft drinks or even ice in the heat to quench your thirst? Is this advisable?

When it's very hot, people do tend to reach for the ice cubes.Drinks that are too icy, even ice, are actually inadvisable and counter-productive when it comes to cooling down, as they create a small thermal shock with the body, which produces energy to delay the onset of heat.As a result, the body becomes tired from all the effort it will have put in to regain its initial temperature.As well as tiring the body, drinking a drink that is too icy has an impact on digestion and can cause stomach upsets linked to a reduction in blood vessels.That's why it's not advisable to take very cold showers in hot weather either.To stay hydrated during a heatwave, drink still water that's neither too hot nor too cold, at a temperature of between 12 and 14°C.

What other dietary advice is there to help you cope effectively with the heat?

To cope effectively with the heat, you need to eat a varied diet that includes the three food groups (basic energy foods, protective and regulatory foods, and building and repair foods), giving priority to foods that contain a lot of water, avoid eating hot meals, especially at lunchtime, and avoid excessive exposure to the sun, especially between 11am and 4pm. When you sweat, you not only lose fluid, but also important electrolytes such as magnesium, potassium, sodium and calcium.

So you need to eat foods rich in these minerals. Steam cooking methods should be preferred, as should cooking in a sauce rather than roasting or frying: this preserves the nutrients and you don't overheat the house by turning on the oven.Drink frequently.Eat light meals, as this requires less energy for digestion and limits the production of internal heat.Exercise early in the morning or late at night and avoid intense physical activity.

Jean ELI

Source : Wend-Lassida Michel Eric Kiemdé, Paediatric Medical Nutritionist at the Regional Hospital Centre (CHR) in Dori, Burkina Faso.