Expert dietary and hydration guidelines during heatwaves

During periods of extreme heat, health experts advise prioritizing systematic hydration and specific dietary habits to prevent exhaustion. To reduce the burden on the digestive, respiratory, and circulatory systems, individuals should consume frequent, small meals. Recommended foods include fish, seafood, chicken, turkey, and low-fat dairy, while fatty meats, full-fat cheeses, and heavy spices should be limited to avoid increasing the body's internal heat production. Grilled, boiled, or steamed dishes are preferred over fried options.

Regarding fluid intake, experts emphasize a balanced approach. While maintaining hydration is essential to prevent dehydration, heat exhaustion, and potential kidney injury, excessive water consumption should be avoided, especially among vulnerable groups. Over-hydration can lead to hyponatremia, a life-threatening electrolyte imbalance. Additionally, coffee and alcoholic beverages should be strictly limited to no more than two cups daily due to their diuretic properties, which can exacerbate fluid loss and increase body temperature. A mindful, moderate intake of fluids is recommended throughout the day rather than indiscriminate consumption.