We are knee-deep into the summer season and the heat wave has caught all of us off guard. In some places, temperatures have soared to 45-48 degrees and people are generally avoiding going outdoors during the daytime. There is a possibility of a heat stroke occurring if exposed to the scorching sun for too long and hence there needs to be awareness regarding what heat stroke exactly is.
Nutritionist Anjali Mukherjee provides comprehensive insights into heat stroke, also known as sunstroke. She explains that it occurs when the body’s temperature regulation system becomes overwhelmed due to exposure to excessive heat. Consequently, the body temperature rises abruptly, becoming challenging to manage. This condition typically arises from prolonged exposure to intense sunlight and high temperatures.
Symptoms of heat stroke:
In heat stroke, you may see the following symptoms
– Very high body temperature (more than 103 degrees F)
– Red, hot and dry skin, no sweating
– Constant rapid pulse
-Severe headache
-Vomiting, dizziness, nausea,
-Fainting
To prevent heat stroke, consider the following measures:
Opt for water and fruit juices over caffeinated beverages, as caffeine can contribute to dehydration.
Ensure adequate hydration by consuming at least 10-12 glasses or 2.5 to 3 litres of water daily.
Prefer plain water for hydration. You can enhance its flavour and benefits by adding ingredients such as lemon juice, cumin powder, sabja (basil) seeds, or mint juice. These additions not only improve taste but also offer additional health benefits.
During the summer season, it’s advisable to incorporate a variety of vegetables and fruits into your diet. Vegetables such as Khari, Lettuce, Mint, and Cucumber, along with fruits like watermelon, cantaloupe, pineapple, orange, and sweet lime, are excellent choices. These foods are low in sodium and calories while being rich in potassium, vitamins C and A, and antioxidants. Consuming these fresh seasonal fruits and vegetables not only helps in cooling the body but also aids in preventing dehydration. In the summer season, avoid consuming those things which are hot. Also avoid eating red meat, fried foods, spicy gravy, coffee, alcohol, and cigarettes. One should avoid having dinner late at night.
Wear loose cotton clothes in the summer season. Wear clothes that cover your entire body, especially if you’re going to be out and about all day. To rapidly cool down an individual experiencing heat stroke, bathe them with cold water or sponge his body with wet tissue. Keep monitoring body temperature continuously. Focus on areas with major blood vessels, such as the neck, armpits, and groin, to facilitate faster cooling. If possible, take them to a cool or air-conditioned area. It is recommended to take them to a doctor if their body temperature refuses to come down.
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