Nutrition and Hydration Strategies for Heatwave Adaptation: A Narrative Review
Study Details
This new review synthesised 52 sources on nutrition and hydration strategies for reducing health risks during extreme heat 🔍
Here are the key findings ⬇️
Key Findings
💧 Regular water intake is the most strongly supported nutritional strategy during heat exposure
🔥 Heat increases sweating, fluid and electrolyte losses, cardiovascular strain and thermoregulatory stress
🧂 Electrolytes may help during prolonged or intense sweating, particularly for athletes and outdoor workers
⚠️ Most healthy people do not need routine electrolytes if fluid intake and diet are adequate
🚰 Hydration should avoid both dehydration and excessive fluid intake, which can increase hyponatraemia risk during prolonged exertion
🍉 Water-rich foods such as fruit, vegetables, soups, milk and yoghurt can support hydration but should not replace water
🍽️ Smaller, digestible meals may reduce digestive and metabolic burden in the heat, although direct evidence is limited
🥩 “Eating light” should not mean under-fuelling, particularly for athletes, older adults and vulnerable groups
🍷 Alcohol should be limited during extreme heat, while sugary drinks should not be relied upon for hydration
🏃 Athletes and outdoor workers may need individualised fluid and sodium strategies based on sweat losses, exercise duration and conditions
🧂 Sodium-containing drinks may improve fluid retention when sweating is substantial or exercise lasts several hours
🥗 The Mediterranean diet may offer a practical base-diet for the heat, through seasonal fruit and vegetables, legumes, whole grains, yoghurt, fish and olive oil
⚠️ However, it has not been directly shown to improve heat tolerance or hydration during heatwaves
🎯 Hydration has the strongest evidence, while guidance on meal size, macronutrients and dietary patterns relies largely on indirect evidence
Conclusion
Nutrition and hydration can and should support, rather than replace, cooling and other heat-management strategies ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42588124/
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