How to handle summer nutrition this year? Renowned doctor's effective tips

Weather experts have predicted an early onset of summer in Kerala this year, and its effects can already be felt when we step out during peak hours. It's important to take steps to nourish and hydrate ourselves, especially if we have to go out in this sun, and this is true for both healthy and medically vulnerable adults and children. Dr Manju P George, Chief Dietitian at VPS Lakeshore Hospital, Kochi, offers a few effective tips to keep in mind this summer season. 

When a healthy adult or child goes out...
Ensure that you are well-hydrated at all times. If you have to step out during sunny hours, have an electrolyte drink like buttermilk or tender coconut water before you leave. If you have to spend a considerable amount of time in the heat, you can also keep one of these drinks with you as a backup. Beverages like this, with balanced salt and sugar levels, are better for summer hydration than fruit juices. Also, avoid spicy foods and dishes like Kerala porotta, as they can trigger digestive issues. Opt for well-cooked, easy-to-digest options. 

What about those in poor health
If adults or children who are health-compromised are in the sun for a while, they should take extra care. Those who have diabetes can experience a lowering of their blood sugar and dehydration. To avoid the condition, they should take snacks such as plain-roasted makhanas, fruits, or nuts with them. 

How to nourish your body for summer
1) Consume fibrous-watery fruits like watermelon, pear, apple, papaya and lemon varieties like oranges. 
2) Avoid extremely sugar-dense fruits
3) Opt for fruits rather than fruit juices, as they can cause sugar spikes
4) Keep sipping water throughout the day. 
5) Do not resort to quick drinking, as it can cause gastric issues

How much water should you drink?
A healthy adult should drink up to 35 mL of water per kilogram of their body weight. If you tend to sweat a lot, stay active throughout the day, or spend a lot of time in the sun, add an extra 1000 ml of water to this measure. However, if you remain indoors throughout the day, set a reminder to drink at least 2 cups of water every 2 hours. Keep sipping water, even if you don't feel thirsty. Otherwise, you may have uric acid issues or a urinary tract infection. 

What about those who work out?
Generally, those who work out keep sipping water during their routine. They can continue the same during summers too. Opt for a nourishing drink, like a cereal or fruit smoothie,e after the session. Also, during the day, keep hydrating themselves and avoid fried or packaged foods.