How to avoid heat stroke and summer fatigue - Nutritionist's Column Vol.44

The hot summer season is approaching.

This is the season when heatstroke and summer fatigue become more common.
At this time of year, heat stroke is something we often hear about in the news.
It is a general term for disorders that occur throughout the body when exposed to high temperatures, and heatstroke is one such disorder.

Heatstroke is related to human thermoregulation, and the relationship between body temperature, air temperature, and humidity is important.
For example, when the temperature is lower than your body temperature, heat can be dissipated from your skin into the air, helping to prevent your body temperature from rising.
When the humidity is low, you sweat, which releases heat from your body and helps to control your body temperature.
However, during the hot summer months, when the temperature rises above body temperature and the humidity is high, this body temperature regulation does not work as well.

Heatstroke occurs when excessive sweating occurs while playing sports under the hot sun or working in hot and humid conditions, causing the body to become severely deficient in salt and water, making it unable to regulate its body temperature.
Heat is building up in the body.
When heat dissipation through sweating cannot keep up with the body's ability to regulate its temperature, various symptoms appear.
Dizziness, nausea, and headaches may occur, and the body temperature may exceed 39°C. In severe cases, the body temperature may rise to over 40°C, causing loss of consciousness, coma, and generalized convulsions, resulting in an extremely dangerous condition.

If you experience symptoms of heatstroke, move to a cool, well-ventilated place, remove buttons and belts from your clothes, drink plenty of fluids, and rest. It is also important to consult a doctor immediately if you notice any abnormalities.
To prevent heatstroke, it is said that knowing the highest temperature when you go outside, knowing the changes in temperature and humidity for the day, and knowing the temperature and humidity conditions indoors are also effective in preventing heatstroke.
It is also said that when you go outside, it is a good idea to lower the temperature your body feels by avoiding direct sunlight with a hat or parasol.
During the hot summer months, it's important to drink fluids at least once an hour, even if you're not thirsty.
In addition, your physical condition plays a major role in the occurrence of heatstroke.
To prevent this on a daily basis, it is important to get enough sleep, eat a balanced diet, and stay hydrated.

It is said that people who are prone to heat stroke are more likely to suffer from summer fatigue.
Symptoms of summer fatigue include difficulty recovering from fatigue, loss of appetite, and continued physical discomfort.
Possible causes include dehydration, which occurs when sweating causes a lack of water and minerals in the body, nutritional deficiencies due to a decrease in appetite, and autonomic nervous system disorders caused by the repeated exposure to heat and cold from air conditioning.

In particular, when the autonomic nervous system is disturbed, the body's ability to regulate its internal environment is compromised, leading to symptoms such as fatigue, lethargy, and gastrointestinal problems.
Lack of sleep caused by discomfort on hot summer nights is also related to autonomic nervous system disorders.
In other words, in order to prevent heatstroke, it is very important to make sure your body does not become fatigued in the summer.

We have summarized some lifestyle tips to prevent summer fatigue.

1. Hydration Approximately 60% of the human body's weight is made up of water, and it is said that up to 2.5 liters of water is lost or entered the body each day.
Therefore, to keep your body hydrated, you need to drink about 1.2 to 2 liters of water every day.
In particular, you need to be careful during the summer because you sweat more than in winter and are more likely to develop symptoms such as heatstroke and heat stroke.

The key is to actively consume mineral water that contains minerals such as magnesium, calcium, potassium, and sodium.
If you feel like you are feeling a bit fatigued, we recommend hypotonic drinks (which have a lower osmotic pressure than human body fluids and are therefore absorbed into the body quickly) or isotonic drinks (which have the same osmotic pressure as body fluids and are therefore absorbed slowly by the body) that contain a moderate amount of sodium and sugar.
Be careful not to drink too many sugary soft drinks, as they can make you feel tired because they consume a lot of vitamin B1 to break down the carbohydrates.

2. Be aware of the balance of your daily diet. Your body gets tired easily and loses minerals through sweat, so it needs to be replenished with nutrients.
Protein is essential for recovering from muscle fatigue and increasing endurance.
If you don't get enough protein, you will get tired easily and lose stamina, so make sure to consciously consume enough protein in the summer.

Another key ingredient is vitamin B1, found in foods such as pork, which converts carbohydrates into energy and helps prevent fatigue.
To increase the absorption of vitamin B1, eat it together with allicin from onions and garlic.
Vitamin C is also important for a body that easily gets tired. In hot seasons, it is also important to replenish minerals that are lost through sweat.
GRØN protein contains plant-based protein and superfoods rich in vitamins and minerals, making it recommended as a food to prevent summer fatigue.

In addition, if you tend to have a poor appetite, try incorporating aromatic vegetables such as ginger, shiso leaves, and garlic, as well as spices such as curry powder and chili peppers.
It is effective in increasing appetite.
Citric acid, which is found in vinegar, lemons, pickled plums, etc., is also recommended as it has the effect of relieving fatigue.
If you continue to eat only cold foods, your gastrointestinal movements will weaken, so be careful not to eat too many cold foods.

3. Get enough sleep. Sleep is essential for recovering from fatigue and regulating the autonomic nervous system.
However, setting the air conditioner to a low temperature while you sleep can cool your body too much, making you more susceptible to getting sick.
Set the temperature to around 27 to 28°C, and try to create an environment where it is not exposed to direct wind.

Another key point is to use a fan to circulate the cool air from the air conditioner throughout the room.
Also, while many people get by with just showers in the summer, it's important to soak in a bathtub in order to fall asleep comfortably.
To fall asleep comfortably, it is also important to regulate the rhythm of your "core body temperature," which is the temperature of deep parts of the body such as the internal organs.
Core body temperature is usually highest about 11 hours after waking up and then drops, causing you to feel sleepy as it drops.

Recently, due to climate change, there have been many days of extreme heat around this time of year.
To protect yourself, take preventative measures by reviewing your lifestyle habits and building up your physical strength!

For those who are lacking in protein and vitamins, you can purchase GRØN, a domestically produced plant-based protein, here .

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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