Heat Illnesses and Diet

Since we are already into this harsh summer and still have 2 months to spend with it. Slowly one can notice news of people getting ill with heat illnesses. So what exactly are these and how can we tackle them with diet?
There are various heat illnesses present and their severity varies. Some are chronic, some acute, some have short term impact and some have a long term impact on human body. Awareness about these is not so great and hence every year many people suffer through these. Some heat illnesses are so dangerous that it can lead to death as well. But some care and understanding can help one easily tackle it and avoid the worst.

Let’s understand different heat illnesses-

There are basically 4 stages of heat illness:

1. Heat cramps
2. Heat Exhaustion
3. Heat syncope
4. Heat stroke

Heat cramps: This is the first and less severe stage of heat illness. One gets muscle cramps in it due to dehydration caused by heat. These usually occur during heavy activity / exercising in hot environment. People who aren’t used to hot weather can get it even without heavy activity.

Dietary care: The basic thing to avoid this or any other heat illness is hydration. Now sometimes drinking plain water isn’t enough. We have to replenish our electrolytes stores to hydrate out cells enough. When dehydration is accompanied by severe energy loss then one need to add some sugar to get it back but normal dehydration doesn’t require sugar. When someone is exhausting in hot temperatures then first cool down in a shade and have a slightly cooler drink to get body temperature normal.

Heat exhaustion: It is caused due to excessive loss of water and salt. It is common amongst people with high BP, elderly and people working in hot environment. It is more severe than heat cramps. Some of the symptoms include headache, excessive sweating, thirst, elevated body temperature some people can observe heat rash.

Dietary care: Replenishing your electrolytes stores with ORS or electrolyte solutions. Also include curd, buttermilk, sabja seeds, gulkand in your diet. Also avoid sitting in hot temperatures for too long, have cool water. Immediate care will be to move into shade, have cooling drink and electrolytes solution.

Heat Syncope: It is the feeling of dizziness or fainting episode due to the long exposure to sun/ heat. This happens when a person standing, sitting or working in heat suddenly changes his position. Factors contributing to this are dehydration and lack of acclimatization.

Dietary care: Once the person is dizzy or faints first he should be moved into a shade, use fan or sprinkle some cold water to cool him down. Once he is slightly recovered give cool drink, water or lemon sherbet. The person should for the rest of the day or few days ahead manage his diet. Include plenty of fluids like fruit infused water, juicy and seasonal fruits like watermelon, muskmelon, lychee, include vegetables like onions, white onions, cucumber, tomatoes, bottlegourd.

Heat stroke: It is most severe heat related illness which can even lead to death if not treated on time. The recovery period changes from person to person. Sometimes the effect of heat stroke on organs can compromise their function. But very severe heat strokes are not that common. But by saying this one should not ignore its symptoms. It happens when body can no longer control its temperature, sweating mechanisms fail and body temperature shoots up rapidly till 105 F within few minutes. Symptoms include confusion, altered mental status, unconsciousness, hot dry skin, seizures, profuse sweating.

Dietary Care: This needs medical intervention. After that dietary care mentioned above should be used drinking plenty of fluids like sherbets, plain water, coconut water, buttermilk, eat juicy fruits like watermelon, muskmelon, mulberries, eat veggies like white onions, cucumber, tomatoes. Include lots of soups, curd and yogurt in diet. And post discharge owing to the damage stroke has done one should take a personalized diet plan immediately.