As the intense heat continues, more and more people are suffering from summer fatigue and loss of appetite. In particular, heat stroke, which has become more common recently, is a very scary illness that occurs when the body's temperature regulation stops functioning and heat builds up inside the body due to the heat.
This time, we will introduce foods that are effective in preventing heatstroke and nutrients that you should take in if you do get heatstroke.

Habits that help prevent heatstroke

Due to the record-breaking heatwaves in recent years, many people have been taken to hospitals with heatstroke, and the number of areas where heatstroke information is being distributed has increased. Heatstroke can occur even when you are indoors doing nothing, and if it becomes severe, it can cause loss of consciousness and multiple organ failure.
Below are some points to keep in mind to prevent heatstroke.

● Avoid heat and sunlight

To prevent heat stroke, it is important to wear a hat or a parasol. When going outside on a hot day or doing activities in the hot sun, the risk of heat stroke increases, so try to avoid direct sunlight.
It is also a good idea to walk in the shade and take frequent breaks.
Indoors, it is important to use air conditioning or a fan to keep the room temperature at no more than 28 degrees and the humidity at 40% to 60%.
In addition, you can adjust the temperature inside the room by blocking sunlight through the windows with blackout curtains or roller blinds.

● Hydrate yourself frequently

If you neglect to hydrate, your body temperature will rise due to lack of water in your body, and you will be more likely to suffer from heat stroke. When you feel thirsty, your body is already dehydrated, so it is important to drink fluids frequently even if you are not thirsty.
Also, drinking only cold drinks can put a strain on your stomach and slow down the absorption of fluids into your body. It is recommended that you drink 150cc to 200cc of fluids at a time, divided into multiple doses, including hot drinks.
In addition, drinks containing alcohol and caffeine have a diuretic effect and promote the excretion of fluids. When drinking alcohol, coffee, or green tea, it is important to drink plenty of water or barley tea that does not contain alcohol or caffeine.

● Eat three meals a day

On busy mornings, you may skip breakfast.
To prevent heatstroke, it is important to eat three balanced meals a day, and it is especially important to eat a good breakfast.
Breakfast replenishes the glucose consumed while sleeping and wakes up the brain and body.
Also, when hot days continue, you may lose your appetite or find yourself eating only cold noodles.
On the other hand, by incorporating a variety of ingredients and making an effort to eat a nutritionally balanced diet, you can improve your physical strength and immunity and prevent heatstroke.

Nutrients to replenish during heatstroke

What nutrients should you take if you suffer from heatstroke?
Below, we will explain the nutrients that are effective in improving the symptoms of heat stroke.

● Potassium and sodium (salt)

Potassium and sodium are minerals that regulate osmotic pressure in the body.
Sweat contains not only water, but also potassium and sodium. In other words, when you sweat a lot, potassium and sodium are excreted from your body.
In addition to the fact that the body cannot produce potassium or sodium, a deficiency can lead to a variety of health problems, including loss of appetite and fatigue.

Therefore, it is important to replenish potassium and sodium when you suffer from heatstroke.

Vitamin B1

Vitamin B1 is highly effective in recovering from fatigue and has the function of breaking down carbohydrates and lactic acid and converting them into energy.
In the summer, we have more opportunities to consume carbohydrates such as noodles and ice cream, and since vitamin B1 is used in large amounts to break down carbohydrates, it is a nutrient that is easily deficient. Another reason for this is that vitamin B1 cannot be stored in the body and needs to be ingested frequently.
If you are deficient in vitamin B1, your body will not produce energy properly and it will take longer to recover from heatstroke.

If you suffer from heatstroke, it is recommended that you take in plenty of vitamin B1 through meals and nutritional drinks.

Vitamin C

Vitamin C deficiency can occur due to inadequate intake of vegetables and fruits, or consuming large amounts due to heat stress.
This is a nutrient that you should actively consume to prevent heatstroke and improve its symptoms.

Taking vitamin C in combination with vitamins A and E is expected to improve antioxidant power through a synergistic effect. Eating a colorful diet will help you take in these nutrients naturally.

Citric acid

Citric acid is found in sour foods such as lemons.
The role of citric acid is to convert nutrients ingested in food and lactic acid accumulated in the body into energy. This mechanism is called the "citric acid cycle."
If there is a citric acid deficiency, the citric acid cycle will not function and nutrients will not be converted into energy efficiently.
This can mean that the improvement of heatstroke symptoms may be delayed due to lack of energy.

Foods containing citric acid are said to have fatigue-relieving effects as well as an appetite-boosting effect due to their refreshing acidity, and are said to be a nutrient that is easy to ingest even when suffering from heatstroke or summer fatigue.

Protein ​

Protein is one of the three major nutrients and is an important main component of the body. High-quality protein is highly effective in preventing and improving the symptoms of heat stroke, and is characterized by its high content of essential amino acids that the body cannot produce.
Protein increases blood volume and helps release heat from the body, so it is recommended that you consume it through your diet or supplements if you are suffering from heatstroke.
A lack of protein can lead to a loss of muscle mass and physical strength, so it is important to be conscious of incorporating it into your diet on a daily basis.

Foods that are effective in preventing heat stroke

There are many foods around us that are effective in preventing heatstroke.
Below are four foods that are perfect for preventing heatstroke and are rich in nutrients.
Please actively incorporate these measures into your efforts to help prevent heatstroke.

● Pork is rich in vitamin B1

Pork is said to be a treasure trove of vitamin B1 and is also rich in protein.
Pork has a very high vitamin B1 content per 100g, and is said to contain 5 to 10 times more than chicken or beef.
Vitamin B1 is highly effective in recovering from fatigue, making pork suitable for preventing summer fatigue and heatstroke.
Pork is also an excellent ingredient, with price fluctuations small throughout the year and the ability to be easily adapted to different cooking methods and seasonings.

● Eel is also good for preventing summer fatigue

Eel has long been known as a stamina food that can withstand the heat of midsummer, and is rich in vitamins. It is especially rich in vitamin B1 and vitamin B2, and is a food that is expected to be highly effective in recovering from fatigue.
Vitamin B1 and Vitamin B2 are said to help maintain healthy skin and mucous membranes and boost immunity.
Eel is also rich in vitamins A and C, which fight against the active oxygen produced by ultraviolet rays, so eel dishes are recommended for recovering from fatigue after a day of outdoor activity.

● Potassium-rich vegetables and fruits

Potassium is found in raw vegetables and fruits, and is particularly abundant in molokheiya.
Summer vegetables have the property of cooling the body and replenishing bodily fluids, so eating them together with foods such as cucumbers and tomatoes is an effective way to prevent heatstroke.
We also recommend vegetable pickles, which combine rice bran, which is rich in vitamin B1, with vegetables. Rice bran is also rich in salt, making it a great way to prevent heatstroke.
Other foods that are high in potassium include:

• spinach
• Taro
• banana
• Soybeans, etc.

● Umeboshi, which contains salt and citric acid

Umeboshi are effective in preventing heatstroke.
Umeboshi are rich in minerals such as potassium, phosphorus, and sodium. They are also rich in salt, so they can efficiently replenish the nutrients lost through sweat.
Furthermore, umeboshi contain a lot of citric acid, which is highly effective in recovering from fatigue.

However, as a measure against heat stroke, it is also important to drink fluids when eating umeboshi. Eating water and umeboshi together activates the enzymes that remove active oxygen, allowing you to efficiently ingest lost salt and minerals.

summary

In recent years, the number of people suffering from heatstroke due to unusually hot weather has increased sharply, and this is reported on television and in newspapers almost every year.
On the other hand, it is possible to prevent heatstroke by knowing the appropriate prevention and treatment methods.
Knowing which nutrients and foods are effective against heatstroke can help you take measures in your daily life and improve the symptoms of heatstroke.

Heat stroke is a disease that can become severe and even fatal if treatment is delayed.
If you suspect you may have heatstroke, seek medical attention immediately.

Article supervision

Jun Saito
Saito Internal Medicine Clinic
After graduating from Osaka University School of Medicine, he joined the urology department of Osaka University Hospital with the hope of working in kidney transplants, and then worked at university hospitals and general hospitals.
He then opened Saito Internal Medicine Clinic in February 2014.

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