In sweltering Japan, expert suggests eating to prevent heatstroke

As Japan grapples with record-breaking heat, exceeding 40 degrees Celsius, an expert has advised consuming certain foods to prevent heatstroke. According to Kumiko Ebi, a Ritsumeikan University professor specializing in sports nutrition, while standard precautions like staying indoors and staying hydrated are crucial, proper nutrition plays a significant role.

Many people consume about 1 to 1.5 liters of fluids daily, with an equal amount from food. Ebi suggests that summer vegetables like cucumbers, tomatoes, and watermelon, which are high in water content, are ideal. She also proposes that adding salt to these foods creates an "edible sports drink." Warm soups, such as miso soup and stew, are excellent hydrating options due to their easy consumption and ability to sustain appetite and digestion.

Muscle tissues store water, making protein intake vital to prevent dehydration-induced heatstroke, especially for the elderly. Older adults, who make up 85% of heatstroke-related deaths in Japan, are particularly at risk due to natural muscle loss and potential thirst reduction. Ebi emphasizes the importance of incorporating protein-rich foods, like rice topped with natto or dried bonito flakes, at breakfast.

She also recommends using dried foods and canned goods, such as sesame seeds, dried seaweed, and canned salmon, to easily boost protein content in meals. Even a simple ham and cheese sandwich can serve this purpose. Ebi encourages skillful use of Japan's traditional rice and bean recipes while being mindful of the benefits of easily digestible proteins, vitamins, and minerals in preventing heatstroke.