As temperatures climb in summer, so does the risk of heat stroke, dehydration and exhaustion. Going out in the harsh midday sun in particular can bring on dizziness, heavy sweating, weakness, nausea or overheating of the body.

According to doctors, drinking water alone is not enough; in hot weather you also need to eat foods that keep the body cool from within and make up for lost water. Some natural fruits and drinks keep the body hydrated and also help reduce the risk of heat stroke. Here are the foods worth eating regularly to stay well in the heat.

Watermelon is one of the most popular summer fruits. It is about 90 per cent water, which helps quickly make up the body's water deficit. Watermelon contains vitamin A, vitamin C and antioxidants, which keep the body fresh and help regulate its internal temperature. When the heat leaves you tired, chilled watermelon can bring quick relief.

Buttermilk, or a thin drink of sour yoghurt, is a comforting drink for many in the heat. It not only keeps the body cool but also aids digestion. The probiotics in buttermilk are good for gut health, and its electrolytes help maintain the body's water balance. A glass of buttermilk after lunch brings a good deal of comfort in hot weather.

Cucumber contains plenty of water and fibre, which makes it very effective at keeping the body hydrated in the heat. It helps reduce excess body heat and keeps the skin fresh. It can be part of the daily diet in salads or sandwiches, or eaten simply with a sprinkle of salt.

Green coconut water is one of the best natural summer drinks. It contains potassium, sodium, magnesium and other essential minerals that help keep the body's electrolyte balance right. It helps replace the salt and water lost through heavy sweating, so the body stays fresh and weakness eases.

Lemon water is a favourite hot-weather drink for many. Its vitamin C keeps the body fresh and helps reduce fatigue. Lemon water maintains the body's water balance and helps relieve the lethargy that comes with extreme heat. A little salt and sugar can be added to drink it like a home-made oral saline.

Experts say that drinking more water is not enough in the heat. Fruit, vegetables and drinks that cool the body should be eaten regularly. It is also important to avoid going out at midday unless necessary, to eat light and easily digestible food and to get enough rest.

In hot weather, even a little carelessness can lead to serious physical problems, so keeping the body cool and hydrated from within is most important at this time. Regularly taking natural foods and drinks can greatly reduce the risk of heat stroke.

The information draws on the Hindustan Times and Healthline.

Source: Jagonews24. First published in Bengali on The Agro News.