DIET IN SUMMERS
SAIMA FARUQI
SENIOR DIETICIAN
MEDANTA HOSPITAL LUCKNOW
A summer diet typically focuses on light, refreshing meals that help
keep you hydrated and provide essential nutrients while being low in
calories but staying hydrated and drinking plenty of water throughout
the day and including foods in your diet that are rich in vitamins,
minerals and antioxidants
So, basically Diet in Summer is all about keeping yourself cool ,
hydrated , nourished , light and comfortable .
Thing to learn to beat this summer
• Common summer illness
• Water / hydrations.
• How much water do we need
• Food that helps to beat summers
• What food you should avoid
• Who is at risk for heat related illness
• Early signs of dehydration
• Treating mild dehydration symptoms
• Some tips and tricks
Common illness in this summers..
The body tries to cool down and maintain
its temperature in the hot weather,
although sometimes it can overheat.
However, most heat-related illnesses are
preventable.
:
• Heat rash
• Sunburn
• Heat cramps
• Heat exhaustion
• Heatstroke
Water / hydrations.
Body is made up of 50-70% of water
But in this heat our body looses water gets dehydrated very
easily become fragile and warm.
With hydration body not only remains cool but also energized
and it help to keep one safe from heat stroke and sun burns
How much water do we need..
On an average a person needs 8-10 glasses
of fluid .
Wherein it can be 6-7 glasses of water with
some other liquid .
Now the question arises is
What are these other liquids ??
And can these liquids be taken by all
Food that helps to beat summers
• Fresh seasonal fruits
specially citrus fruits
• Seasonal vegetables
• Freshly cooked home
made food
• Easily to digest foods
• Curd and flavored yogurts
What food you should avoid
• Extra fatty and fried food
• Spicy food
• Sugary drinks
• Food kept in open
• Street foods
Who is at risk for heat related illness
At-risk groups include:
Infants and children – They overheat faster than adults.
People older than 65 years old – Total body water decreases as age
increases, so older aged people gets dehydrated very fast.
People who are overweight
People who overexert themselves with strenuous exercise or physical
activity They lose more fluids and electrolytes.
People with illnesses such as heart disease, hypertension, diabetes,
and Addison’s disease
People who take certain medications including antihypertensives,
diuretics, hypoglycemics, and drugs for acid- or nervous-related
disorders
Early signs of dehydration
• Dry mouth
• Reduced urine
• Fatigue
• Weakness
• Physical discomfort
• Flushed skin
Symptoms of severe
dehydration include:
• Headache
• Dizziness
• Impaired temperature regulation
• Exhaustion
Treating mild dehydration symptoms
• Keeping self hydrated
• Taking multivitamins keeping onself nourished
• If body temperature rises due to certain reasons take a cold water
bath.
Tips and tricks
• Avoid going in sun at peak hours
• If needed using shaded vehicles.
• Take a break and have water if using
open vehicles .
• Use scarfs , umbrellas and wear full
leaves breathable clothes (preferable
cotton wear)
• Keep your electrolyte balance.
Thank you
