『Drink water/fluids』, 『cool your body』, 『get enough salinity』 are common method to protect yourself from heat stress now days. We can often find sports drinks and oral rehydration solutions at stores. And it is becoming common that green teas and English teas have diuretic effect and therefore, our body loose salinity. Then now, let's focus on what kind of foods are effective to avoid and reduce the risk of heat stress.

It is important to drink water and effective fluids BEFORE feeling thirsty, to avoid and reduce the risk of heat stress. Our body do not feel thirsty when heavily dehydrated. When you feel thirsty, it is a sign that your body has already started to become dehydrated. And heat stress disorders are caused when your body loose salinity as well as fluids.

Having 『3 meals a day』 is extremely important. Some people skip breakfast. However, it means simply losing an occasion to contain salinity, increasing the risk of heat stress. Even having something light such as a rice ball, a bread, or miso soup can be effective to reduce the risk.

Followings are the nutritious that are effective to avoid and reduce the risk of heat stress.


『Potassium』
Salinity contains sodium, potassium, magnesium, zinc, iron, and so on. Potassium is the nutritious most likely to be lost and it needs to be supplied by meals we have. Potassium is contained in the followings
・Vegetables: tomatoes and spinaches
・Tubers and roots: potatoes
・Seaweeds
・Soybean products
・Fruits

-Recommended food products-
Tomatoes, spinaches, green soybeans, broccolis, pumpkins, sweet potatoes, avocadoes, bananas, melons, kiwifruits, watermelons, NATTO (fermented soybeans), TOFU (soybean curd), and so on


『Vitamin B1』

It is essential for carbohydrate metabolism. Lack of vitamin B1 can cause fatigue and sluggishness, etc. During hot season, it is more likely to have noodles and pastas, as well as cold drinks and cold foods such as beer and ice-creams. It results consuming too much carbohydrate.

-Recommended food products-
Pork, eels, SOBA (buckwheat), brown rice, sesame seeds, peanuts, and so on


『Vitamin C』
Lacking vitamin C can cause tiredness, sluggishness, and loss of appetite. Unhealthy eating habit, and drinking alcohol and smoking can result lack of vitamin C. It is necessary to produce collagen, and to reduce producing melanin which makes age spots.

-Recommended food products-

Green peppers, broccolis, lotus roots, mizuna greens, cabbages, sweet potatoes, potatoes, kiwi fruits, lemons, oranges, grapefruits, pineapples, and so on

Consume necessary nutritious and eat healthy is the way to overcome the hot season.