Issue No. 391: What Are the Symptoms of Heat Stroke? What to Eat and Drink to Prevent or Manage It

As temperatures soar, just a few minutes outdoors can leave you drenched in sweat. Be cautious of heat-related illnesses! In this article, a registered dietitian explains the symptoms of heat stroke, how to recognize it, and what to eat and drink to recover or prevent it.

🔖 Article Outline

• Section 1⟫ Definition of Heat-related Illness and Heat Stroke
• Heat stroke is one type of heat-related illness.
• It refers to a group of symptoms caused by abnormally elevated core body temperature.
• Section 2⟫ Six Major Risk Factors for Heat Stroke
• Section 3⟫ Common Symptoms of Heat Stroke
• Section 4⟫ How to Prevent or Alleviate Heat Stroke Symptoms
• What to Eat
• What to Drink
• Section 5⟫ Foods to Avoid During Heat Stroke
• Conclusion

🔍 Section 1⟫ What Are Heat-related Illness and Heat Stroke?

• Heat Stroke Is One Type of Heat-related Illness
• Normal body temperature ranges between 36–37°C and is regulated by the hypothalamus. When exposed to high temperatures, thermoregulation may be disrupted, leading to various heat-related illnesses such as heat cramps, heat syncope, heat exhaustion, and the most severe—heat stroke.
• Heat Stroke = Symptoms Caused by Excessive Core Body Temperature
• Heat stroke occurs when the body is unable to dissipate heat effectively after prolonged exposure to high temperatures. Sweating helps regulate body temperature, but when heat production exceeds dissipation, core body temperature rises, potentially triggering heat stroke.

⚠️ Section 2⟫ 6 Major Risk Factors for Heat Stroke

1. High Temperature Environments – Prolonged exposure is the most common trigger.
2. High Humidity – Reduces sweat evaporation and body cooling.
3. Intense Physical Activity – Increases internal heat production.
4. Overweight or Obesity – Fat insulates heat, making it harder to dissipate.
5. Age and Health Status – The elderly, children, and those with chronic illnesses (e.g., cardiovascular, respiratory diseases) are more vulnerable.
6. Certain Medications or Alcohol – May impair thermoregulation and hydration.

🧠 Section 3⟫ Common Symptoms of Heat Stroke

• Headache and dizziness
• Nausea and vomiting
• Muscle cramps
• Fatigue and weakness
• Palpitations and shortness of breath
• Dehydration (e.g., dry mouth, reduced skin elasticity)
• Altered mental status or unconsciousness (in severe cases)

🥗 Section 4⟫ How to Prevent or Manage Heat Stroke

✅ What to Eat

• Foods Rich in Potassium
• Potassium helps remove excess sodium and promotes urination and sweating. Examples: amaranth, water spinach, bananas, kiwis.
• Note: Patients with kidney disease should consult a doctor or dietitian before increasing potassium intake.
• Congee (Rice Porridge)
• Heat stroke may impair intestinal blood flow and increase gut permeability, risking sepsis. Soft carbohydrates like congee or glucose solution can help maintain gut integrity and improve recovery.
• ⚠ Avoid concentrated carbohydrate products (e.g., gels, energy bars, hypertonic drinks) as they may worsen diarrhea and dehydration.
• Plenty of Fruits and Vegetables
• Rich in antioxidants (quercetin, curcumin, vitamin C), which help reduce oxidative stress and inflammation. Blackcurrant extract, in particular, may support gut barrier function post-heat stroke.
• Glutamine (in severe cases)
• Supplementing glutamine may boost heat shock protein expression and protect intestinal lining.

💧 What to Drink

• Hydration is Key
• Drinking enough fluids supports metabolism, sweat production, and cooling. Aim for at least 1,500 mL/day. Cold water may help with cooling, but avoid chugging large volumes at once—sip frequently to maintain electrolyte balance.

🚫 Section 5⟫ What Not to Eat During Heat Stroke

There are no strict food restrictions, but certain items can worsen the condition:

• Spicy foods may worsen symptoms and are best avoided.
• Minty or sugar-free gum (e.g., with menthol or xylitol) may create a false sense of coolness, masking symptoms and increasing the risk of prolonged heat exposure.

✅ Conclusion

This article summarizes key points on preventing and managing heat stroke through nutrition. While there are many "cooling" foods, the essentials remain: stay hydrated, replenish electrolytes, eat balanced meals, and include five servings of fruits and vegetables daily.

In the scorching summer heat, protecting ourselves and our children from heat-related illness is essential. Follow these simple yet effective dietary tips to stay safe and enjoy a healthy summer!

Article by: Dietitian Yang Chu-Chun

Illustration: Health Eater Team

Source: 好食課 Learn Eating