Diet to stay hydrated during a heat wave

WITH the summer approaching and with hotter temperatures announced for the period, the advice is for everyone to stay hydrated. And while a sufficient supply of water will help with achieving this goal, dietician and nutritionist Jenelle Solomon says that other foods can be added to the diet to ensure hydration throughout the day.

“Of course we want to drink plenty of water to keep hydrated, and with the heat we are tempted to drink cold water. But we should remember that cold water actually does make our body temperature rise since the body has to work so hard in trying to normalise our internal body temperature and regain that internal equilibrium,” Solomon explained.

She said that not only is room temperature water easier for the body to manage, but it is also better for the digestive process.

Foods that are also great to include as part of your diet include:

Watermelon

Watermelons are said to have a 95 per cent water content, and when you want to swap water for a treat that is rich in water and delicious, then watermelon does the trick. Additionally, the watermelon is said to contain the nutrient lycopene, which acts as a protectant from the sun. It is also packed with antioxidants, which limit the UV radiation on your body.

Coconut water

This cool island nut is popular all year round, but in the summer — at room temperature or chilled in the refrigerator, it is a most refreshing drink. Coconut water not only gives the body a host of nutrients, but it builds the immune system, thereby protecting it against certain infections.

Cucumber

Like watermelon, cucumber is 95 per cent water, which makes it ideal for keeping the body cool. Cucumber is also good for the skin because it detoxes the kidneys and the body by extension, and gives relief from heat burn, itchy skin and sunburn. It is also rich in antioxidants and therefore builds the immune system.

Salads

Green leafy vegetables, for example broccoli, celery, cucumber and spinach are very rich in water — containing about 80 to 95 per cent of water — and are guaranteed to keep your body hydrated. There is the added benefit of packing lots of nutrients but very few calories, boosting the immune system, aiding digestion, and providing the body with well-needed fibre.

Vitamin C-rich fruit salads

Strawberries, blueberries, raspberries, cranberries, blackberries and kiwi, for example, are packed with vitamin C and are rich in other properties known as phytonutrients. These act together as a sunblock and help to prevent you from burning. Some studies also suggest that because they are alkaline fruits, they generate a cold energy in the body which cools it. They are also full of antioxidants that have been effective in fighting certain chronic diseases.

Pineapple

Not only are pineapples rich in vitamin C and great for the immune system, they have also been used to soothe burns, including those caused by the sun, and reducing inflammation.

Solomon said that you can also add mint, a little lime or lemon to your water this summer, because these also help.