Health experts advise on nutrition and hydration to combat extreme heat

As extreme heat persists, health experts are emphasizing the importance of proper nutrition and hydration to prevent heatstroke and maintain vitality.

Nutritionist Yasuo Kagawa suggests that during hot periods, appetite often declines, leading to nutritional imbalances. He recommends Hiyashi Chuka (cold noodles) as a balanced convenience store option because it provides carbohydrates along with various toppings like cucumber and ham.

Registered dietitian Namie Hoshi notes that an average person loses approximately 2.5 liters of water daily through urine, stool, sweat, and respiration. To maintain balance, she suggests a daily intake guideline of 28 to 35 ml of water per kilogram of body weight.

Effective hydration strategies include drinking small amounts frequently—such as 200 ml ten times a day—rather than consuming large volumes at once. Key times for replenishment include after waking up and after bathing. Experts advise using non-caffeinated beverages like water or barley tea for routine hydration, as caffeine and alcohol can have diuretic effects. During heavy sweating, oral rehydration solutions or sports drinks are recommended to replace lost minerals and sodium.