News in Easy English: Food can help stop heatstroke in Japan's hot summer

This summer in Japan has been very hot, with temperatures reaching 40 degrees Celsius or more. The Japan Meteorological Agency predicts the heat will lessen in September but will likely continue through August in eastern Japan and Okinawa. To avoid heatstroke, people should stay out of the sun, stay cool, and drink plenty of water, barley tea, and other fluids.

Professor Kumiko Ebi of Ritsumeikan University, who specializes in sports nutrition, says people usually consume about 1 to 1.5 liters of water daily, plus the same amount from food. Summer vegetables like cucumbers, tomatoes, and watermelon are rich in water and make good "edible sports drinks" when lightly salted. Warm soups, such as miso soup and stew, also help the body retain water and prevent dehydration.

Ebi emphasizes the importance of maintaining muscle mass to combat heatstroke. Muscle stores water, while fat tissue stores very little. Older adults, who account for about 85% of heatstroke fatalities in Japan, are particularly vulnerable due to muscle loss with age and potential kidney weakness. Protein-rich breakfasts and adequate fluid intake from food are crucial for older adults.

Ebi suggests traditional Japanese breakfast combinations, such as rice with natto, dried bonito flakes, vinegared mozuku seaweed, and sesame seeds, or pork miso soup with rice-flour dumplings. For those with limited time, she recommends dried foods, canned goods, and adding sesame seeds, dried seaweed, small fish, mushrooms, furikake rice seasoning, and seaweed seasoning to rice, salads, and soups. Even a simple sandwich with ham and cheese can be a satisfactory option when meal preparation feels burdensome.