Keeping well-hydrated throughout the day is important. Don’t wait until feeling thirsty; keep sipping on liquids in between. For those who indulge in walking under Sun in Pahela Boishakh, taking a water break every twenty minutes is essential.
Keep water with you
As it is summer, excessive sweating may cause loss of necessary salt and water from the body while going out. So, drinking the right kind of fluid is important. Water is the best option and carrying a bottle while travelling will prove beneficial. Caffeine drinks should be kept to minimum. They may quench the thirst but does not give the necessary salts and nutrients the body needs. Further, energy drinks are full of sugar. One should stick to lemonade or fresh fruit juices. It would be wise to keep plastic bottles of water in the freezer and grab one when going
outside. As the ice melts, it will be a ready supply of cold water. If one feels too hot after being outdoors then spraying water to face may be quickly refreshening.
Check for dehydration
Be aware of the signs that your body is giving out. Notice if your heart rate is increasing or if the colour of your urine is darker than before. If yes, get out of the sun and start consuming saline water.
Dehydration usually happens when the body has lost too much fluid and electrolytes (the salts potassium and sodium). Coconut water is good too.
Salty snacks can help. Try adding some salt or chaat masala to sliced apples or cucumbers as a refreshing snack.
Choose loose cotton wears
What you wear also plays a role. Loose-fitting clothing is preferable. Light clothing is important to help the skin breathe. Cotton or light fabrics like linen is a good option. Such materials let the body sweat, yet keep it cool and airy. Cotton clothing will keep you cooler than many synthetics.
Take hand fan
You can keep small, portable, battery-powered fans or hand fans. Use hat cap on your head. To prevent sun burn, you can use sunscreen on the exposed part of the body before going out door.
Use common sense
Finally, use common sense. If the heat is intolerable, stay indoors when you can and avoid activities in direct sunlight. Pay special attention to the elderly, infants, and anyone with a chronic illness, as they may dehydrate easily and be more susceptible to heat-related illnesses.
Select correct foods
Instead of hot foods, try lighter food including frequent small meals or snacks containing cold fruit or low fat dairy products. Curd is excellent for summers as it increases friendly bacteria in the gut and improves digestion and boosts immunity. Salads may increase the water content in your body. Avoid heavy meals at one time as it can cause acidity and affect digestion. Rather, eat small meals to feel light and keep your system active. Raw mango is extremely good to prevent sunstroke and weakness. Raw mango juice can help balance electrolytes in the body.
Here’s a sample of diet that you can follow
Breakfast: Eat fresh fruits like water melon, papaya etc. as they can help neutralise your stomach acids and make you feel light and active. They are natural sources of energy. Then you can have the traditional breakfast “Panta-Ilish”. It will give you energy for the whole day.
Mid-morning: Have a glass of buttermilk or mattha / coconut water to refresh you.
Lunch: After returning home, have a glass of green mango juice, it will refreshen you. Then have a bowl of salad with other light food according to your choice, some sweets will keep you better. Avoid heavy foods like polau or khichuri as it may cause heartburn & feeling of discomfort. But If you have to have these foods purpose, it is better to have curd at the end, it will help digest the foods.
Evening: Have fruit, (pine apple, pear, strawberry etc.) yoghurt/fruit smoothie. They are filling, nourishing and very cooling.
Dinner: Try to have a light dinner. Here are a few options –
Vegetable soups + grilled chicken with one or two homemade rice bread / steamed fish/ lemon juice.
So in this Pohela Boishakh, stay healthy and cool by eating right.