The warm summer weather is here. That means long, sunny days and a lot of time spent outside. It also means some soaring temperatures for many of us, which have the potential to cause or exacerbate tummy troubles.
There are a number of ways in which temperature can impact the digestive system. Hot weather can increase the risk of dehydration and overheating. This can lead to nausea, vomiting and even heat stroke if preventive measures are not taken. High temperatures can reduce your appetite, influencing your eating patterns and sometimes causing upset stomach. They can also affect how well your gastrointestinal tract operates, which can cause several uncomfortable symptoms like indigestion, gas, constipation or diarrhea. Warm weather combined with improper food-handling increases the risk of food poisoning, too.
Avoiding (or at least minimizing digestive issues) during the summer is simple if you follow our top tips for enjoying the warm weather safely.
1. Stay properly hydrated.
Dehydration is one of the biggest problems that we see during the warmer months. We lose more water through sweat when the temperature rises, so ensuring that you increase your fluid intake is essential. The amount of water required per day will differ between individuals, but everyone should aim to drink water throughout the day to prevent dehydration from taking hold. It helps keep you topped up without having to drink a large volume when you do get thirsty, which can cause bloating. You can also eat foods with high water content like watermelon to keep fluid levels up.
2. Adapt your eating habits.
Many people find that their appetite decreases in warmer weather. You can try eating smaller meals or snacks more often to ensure you are getting enough nutrition. You can try eating larger meals at breakfast and dinner when temperatures are usually cooler, and a lighter meal at lunch. Another tip is to make sure you’re eating slowly to give your digestive tract plenty of time to do its important work.
3. Eat for gut health.
What you eat can also greatly influence how you feel during the summer heat. Ensuring that you eat plenty of fruits and vegetables, keeping up your fiber intake, and getting plenty of probiotic foods will all help keep your digestive system working well. Some good choices for probiotics include yogurt, kombucha, kimchi and sauerkraut.
4. Avoid gut irritants.
Keeping the problematic foods out of your diet is just as important as consuming the good ones. Caffeine and alcohol can both cause dehydration, so limiting or avoiding these things is helpful. If you do drink caffeinated or alcoholic beverages, make sure to also drink plenty of water. Fatty foods can cause more stomach upsets and bloating during the summer months as well. Avoid those foods, especially on very hot days.
5. Don’t overdo it.
While it’s important to stay physically active during the summer months, you can avoid feeling sick or risking heat stroke by either exercising indoors or during the coolest part of the day.
6. Follow food-safety protocols.
Improper food-handling and allowing food to set out in warm temperatures for too long can lead to bacteria growth and the potential for food poisoning. Make sure you always adhere to proper food-safety guidelines.
- Foods that require refrigeration should not be left out for more than two hours. Where possible, keep hot foods hot and cold foods refrigerated at all times.
- Clean food preparation surfaces and equipment before and after each use.
- Avoid cross-contamination by using separate cutting boards for preparing meat, dairy, and vegetables or grains.
- Wash fruits and vegetables.
- Cook all foods thoroughly.
- When in doubt, throw it out!
The team at GastroIntestinal Specialists, A.M.C., treats multiple conditions and diseases of the GI tract. Our board-certified physicians have more than 150 years of combined experience in providing quality care you can trust. To schedule an appointment, call (318) 631-9121 or visit gis.md/appointment-request.