Overview
- Guides published on Monday advise starting the day with one to two glasses of water and, where helpful, coconut water to restore fluids lost overnight.
- Experts recommend sipping small amounts of fluid every 30 to 40 minutes rather than drinking large volumes at once to maintain steady hydration through the hottest parts of the day.
- Include water-rich foods — watermelon, cucumber, muskmelon, coconut water and curd — because they supply fluid, vitamins and easy-to-digest energy that lower internal heat.
- Nutritionists warn that sweat removes sodium and potassium so electrolyte sources such as coconut water, buttermilk (chhaas), sattu or lightly salted lemon water are important alongside plain water.
- People should limit excess caffeine, sugary packaged drinks, heavy fried or spicy meals and alcohol, and favour lighter, curd- or soup-based meals and evening recovery snacks to avoid late-day fatigue and heat-related symptoms.