How to Eat Well During a Heat Wave

There's nothing like the "dog days of summer" to remind us how fragile our bodies can be due to excessive heat. Even the healthy and competitive athlete can experience problems with lack of appetite, dehydration and vitamin loss during heat waves. In this article I will offer some common sense steps to staying health and eating well during those long, hot days.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A basic understanding of hydration and caloric needs
• "Listening" to your body

1. Realize that heat can kill, especially the very young and the very old due to poor immune function, body fluid alterations and the inability to protect themselves from excessive heat. Recognize this for yourself and those you love. Finding a cool place (air conditioning) may be essential to maintaining fluid balance during heat extremes. If you do not have access to air conditioning, call your local Department of Public Health; they may have a list of "cooling centers" for you to take advantage of.

2. Review your diet. Eat five to six small, protein-enriched meals a day to maintain caloric intake. Calories are the "fuels of energy" that provide for basic bodily function such as heart rate, lung and kidney function.
   Eliminate or greatly reduce all caffeine, alcohol and refined sugars from your diet. These will increase your metabolic demand and lead to fluid imbalance, as well as protein metabolism.

3. Include fruits high in fiber and natural juice content to help maintain blood sugar levels, provide some nutrient-rich fluid and be a source of calories. Do not neglect, however, the consumption of small, protein-enriched foods.

4. Avoid the sun for periods greater than 15 minutes (less is best during heat extremes). Do not forget that an SPF of 15 not only protects your skin from sun damage, but also may prevent severe burning. Keep in mind that once skin is sunburned the body demands an increased fluid intake to help heal the burned skin (that is exactly what a sunburn is, a first-degree burn).

5. If you feel faint, have trouble with thinking or feel lightheaded, I suggest an evaluation by an emergency medical provider. Severe dehydration may require the use of intravenous fluid rehydration.

Tips & Warnings

• The very young (babies and toddlers) have a lot of body fluid and can rapidly dehydrate in heat extremes. You may want to consider diluting their formula with half water or a fluid replacement drink recommended by your healthcare provider.
• The elderly may have very little fluid reserve in their bodies. Small, frequent intake of clear fluids will help keep the fluid balance in check.
• No one is immune to heat excess. Do not assume because you are "in good shape" that your diet and fluid intake can remain unchecked or unchanged.
• This article is for informational purposes only. A licensed medical provider's advice and evaluation should always be considered if you feel there may be a medical issue occurring.

[backwoodstech]

on 11/6/2009 Great article. Informative. 5*

[mizzshady]

on 9/3/2009 Ha I'm from California this article rocks. thank you 5*

[jillmaria]

on 9/3/2009 Smart article on fueling up during a heat wave! Additionally, thirst will masquerade as hunger. Drink plenty of fluids, increasing if you eat well. Salt tablets are rarely needed unless you are sweating excessively. Frequent cool baths or showers will help decrease your internal temperature. You should never feel the sensation of thirst - by then, your body is already suffering from mild dehydration. Drink fluids, minus caffeine or alcohol frequently to discourage thirst. 5 stars!!!

[prime]

on 9/2/2009 great article

[dorigillman]

on 9/2/2009 very good