Essential dietary tips to survive the sweltering heat in Goa

The monsoons are barely over, and the weather in Goa is starting to get hot again, peppered with spells of rain. While people wolf down watermelons, cucumbers and loads of water, hoping to keep dehydration and heat exhaustion at bay in summer, what can they eat at this time of year?

Sometimes, drinking 3 or 4 litres of water is not enough, and at the end of a long, hot day outdoors, many people, including tourists and travellers, feel exhausted, mentally/physically drained, sweaty, irritable and sometimes a little faint.

So, the question is: Can diet help to relieve these symptoms?

THE HEAT IS ON

The scorching temperatures in Goa during October, coupled with high humidity, make it particularly uncomfortable to be outdoors.

The extended hours of sunlight affect melatonin production, disrupting our sleep patterns, while the heat puts extra strain on the body’s ability to regulate internal temperature, leading to increased fatigue.

This exhaustion is so common that countries like even have a term for it: Natsubate, where natsu means summer, and bate comes from bateru, meaning to feel exhausted.

The scorching temperatures in Goa during October, coupled with high humidity, make it particularly uncomfortable to be outdoors.

When these conditions persist, one can fall into what is known as the ‘vicious cycle of summer lethargy,’ which can further deteriorate physical health.

While limiting outdoor activities during peak hours is advisable, following a few key dietary guidelines can help combat the fatigue and discomfort caused by the heat:

1.      Always carry : The temperature of the water is less important than staying hydrated - drink what suits your preference.

2.      Sip water regularly: Aim to drink about 250 ml every hour to ensure consistent hydration.

3.      Try fruit-infused water: Especially beneficial for children, fruit-infused waters are both hydrating and nutritious.

4.      Replenish electrolytes: When sweating heavily, it's not just water you lose, but vital electrolytes. Incorporate drinks like tender coconut water (rich in potassium), salted lime juice (for sodium), and kokum water (which contains potassium and magnesium) to restore balance.

5.      Avoid sugary drinks: Beverages high in carbohydrates, such as carbonated drinks, sugarcane , and packaged juices, may increase your thirst without adequately hydrating you.

Beverages high in carbohydrates, such as carbonated drinks, sugarcane juice, and packaged juices, may increase your thirst without adequately hydrating you.

6.      Limit caffeine: Since caffeine is a diuretic, excessive tea or coffee can increase urination and lead to dehydration. The same applies to alcoholic beverages, energy drinks and sugary smoothies.

7.      Opt for natural drinks: Buttermilk, water and low-sugar smoothies can help keep you hydrated and ensure proper electrolyte levels.

8.      Go for hydrating fruits: Juices or drinks made from beetroot, papaya, cucumber, pomegranate, and orange are excellent for maintaining hydration and electrolytes.

9.      Use ice as a cooling aid: Carrying an ice box and sucking on ice cubes intermittently can provide a refreshing way to keep cool.

When temperatures soar, it is important to prioritise moisture-rich foods like lightly sautéed or steamed vegetables and fresh fruits as part of your meals and snacks.

Additionally, consuming foods rich in B-vitamins, such as nuts, seeds, vegetables and , helps convert carbohydrates into energy, combating feelings of lethargy.

The age-old adage, ‘Prevention is better than cure,’ is particularly relevant when it comes to dehydration.

Consuming foods rich in B-vitamins, such as nuts, seeds, vegetables and bananas, helps convert carbohydrates into energy, combating feelings of lethargy.

It’s important to stay ahead of dehydration rather than trying to address it after symptoms like thirst, irritability or exhaustion set in.

Remember, thirst is a late indicator of dehydration, so it's better to maintain a regular ‘Beverage Schedule,’ drinking fluids every 60 minutes throughout the day.

By staying mindful of these dietary practices, you can better manage the and maintain your energy levels during the sweltering October days in Goa.

(Sheryl Afonso e D’Souza is an assistant professor at Goa College of Home Science, Campal, Panjim)