Water isn't enough: What to eat and drink to survive extreme heat

A global health threat

Heat is no longer just a temporary discomfort - it has become a real challenge for humanity. According to the latest The Lancet Countdown report, extreme temperatures claim one human life every minute worldwide.

As the planet continues to warm rapidly, simple protective measures are becoming a matter of basic survival.

When the thermometer keeps climbing, our bodies begin working at the limit of their capabilities. Sweating is the body's primary defense against overheating.

However, excessive sweating causes us to lose not only vital fluids but also essential minerals, particularly potassium and sodium, which doctors refer to as electrolytes.

These electrolytes are responsible for keeping the heart functioning properly, supporting the nervous system, and maintaining a healthy fluid balance in every cell of the body. Replacing these losses should be a top priority for everyone.

Proper hydration and recovery

Many people mistakenly believe that drinking a glass of ice-cold water is enough to quench their thirst, but in reality, that's not sufficient. If you're sweating heavily while working outdoors or walking around the city, plain water alone cannot fully restore your body's electrolyte balance.

Doctors strongly recommend including medicinal mineral water or pharmacy oral rehydration solutions in your diet. Even a small portion of salty food can help quickly replace dangerous sodium losses.

One of the best indicators of dehydration is the color of your urine. A light straw-colored shade indicates proper hydration, while darker urine is a serious warning sign of dehydration.

Weakly brewed green tea is another excellent option for cooling your body from the inside. Coffee lovers should be especially careful and always drink an additional large glass of water after every cup of coffee.

Sugary soft drinks should never be used to quench your thirst. Their high sugar content only increases thirst, while providing almost none of the beneficial minerals your body needs.

A summer diet for easier digestion

What you eat during hot weather directly affects your ability to tolerate high temperatures. Heavy and fatty meals force your body to spend a tremendous amount of energy breaking down and digesting food.

This process generates additional heat inside the body, making you feel even more uncomfortable. That's why meat dishes are best left for late evening, after the sun has completely set.

During the day, choose foods that are rich in potassium. Add fresh tomatoes, crunchy celery, leafy greens, ripe avocados, sweet kiwis, juicy apricots, melon, and legumes to your daily menu.

Cold soups such as Spanish gazpacho, traditional beet soup, or light okroshka made with whey are ideal choices.

Interestingly, mint and menthol-containing products do not actually lower your body temperature, but they effectively activate cold-sensitive receptors, creating a refreshing sensation of coolness.

Sun safety and external cooling

In addition to eating and drinking properly, it's important to create comfortable conditions for your body from the outside as well.

The simplest rule is to avoid direct sunlight during the hottest part of the day, from 11:00 a.m. to 5:00 p.m.

If you absolutely have to go outside, wear only light-colored, loose-fitting clothing made from thin natural cotton. Never forget a hat, or use a regular sun umbrella, which can significantly reduce heat exposure.

Throughout the day, keep your skin hydrated. Spray your face, neck, and hands with water from a spray bottle, or place a clean, damp cloth on the back of your neck. The human brain is extremely sensitive to overheating, making timely cooling of the neck especially important.

At home, take cool showers regularly, but avoid ice-cold water. Extremely cold water causes blood vessels to constrict sharply, which paradoxically reduces heat loss and prevents your body from cooling itself efficiently.

Finally, try to get enough sleep every night, as good-quality sleep makes your body's natural temperature-regulation mechanisms much stronger and more effective.