Nutrition is one of the most important factors in regulating the way the body responds to heat. Because the body responds to heat through sweating, hydrating the body sufficiently is most important.

Basically, anything that stimulates hydration is recommended and anything that dehydrates the body should be avoided. Naturally, water is the most important nutrient to the body during summer.

The amount of water required depends on the sweat rate which in turn is determined by the work rate, age, weight and gender of the person. In general, a good rule of thumb is every person should drink 30 to 35 ml of water per kilo of body weight.

Drinks containing caffeine speed up the dehydration. Think of coffee, karak tea, normal tea and energy drinks; these are better avoided during summer. Drinks containing sodium, potassium, magnesium, calcium and carbohydrates support the hydration, and are best at a concentration rate of 4-6 per cent.

Similarly, food can either increase or decrease hydration of the body. In general, salt and sodium and oil should be avoided. Spicy food is better kept away, while fruits and vegetables are recommended. A banana is a great piece of summer fruit as it is rich in potassium.