Summers in Australia can be scorching, and for those who spend time outdoors, like construction workers, gardeners, or even fitness enthusiasts, the risk of overheating is real and can happen quickly. One natural and effective way to stay cool and hydrated? Watermelon! Chilled, sliced or juiced; this delicious, hydrating fruit not only quenches your thirst. Amazingly, watermelon has also been used for centuries in Traditional Chinese Medicine (TCM) as a powerful treatment for heat stroke and heat exhaustion. Let’s explore why watermelon can beat the heat in the summer and how it helps prevent dehydration, heat exhaustion, and even heat stroke.
Watermelon to beat the heat
Watermelon is not just a refreshing snack; it’s loaded with essential nutrients that make it a great choice for hot days. Here is what you need as a daily dose to use watermelon to beat the heat. Take 1kg (33oz) of watermelon with its skin on to get 750 grams (26 oz) of sliced watermelon flesh to make 500 ml (16 oz) of watermelon juice. Eat or drink your watermelon around 11 am, before the hottest part of the day or before exercising in the heat. You will notice that you will sweat less, feel cooler, require less water and be much more comfortable under the beating sun.
The Power of Watermelon
Here’s why it’s so effective:
Hydration: Watermelon is 92% water, making it the most hydrating fruit out there. Staying hydrated is the key to preventing heat-related illnesses.
Electrolytes: It contains potassium, an electrolyte that helps balance fluids in the body, which is crucial for staying cool and avoiding heat exhaustion.
Antioxidants: Watermelon is rich in antioxidants like lycopene, which helps protect your skin from sun damage and reduces inflammation.
Natural Sugar: The natural sugars in watermelon provide a quick energy boost, perfect for outdoor workers or anyone needing extra fuel on hot days.
Cooling Effect: The natural cooling effect of watermelon can help lower your body temperature, keeping you refreshed even in the hottest conditions.
Portable and Easy: Watermelon can be easily packed and eaten on the job, making it a convenient snack for people who need to keep their energy and hydration levels up throughout the day.
Traditional Chinese Medicine and Watermelon
In Traditional Chinese Medicine (TCM), watermelon is known as "Xiguā" and is regarded as a cooling food. Hospitals in China often use watermelon juice as a first-line treatment for heat stroke and heat exhaustion, especially in the summer. In TCM, watermelon is believed to clear heat and promote urination, which helps cool the body and remove excess heat from the system. It’s considered the go-to remedy when someone is suffering from heat-related issues like extreme thirst, dry mouth, dizziness, and excessive sweating.
How Watermelon Helps in Heat Stroke Treatment
Watermelon is given to patients because it is naturally hydrating and quickly replenishes lost fluids and electrolytes. The fruit is also believed to clear toxins that may build up in the body during heat stroke or heat exhaustion. In some cases, patients are given watermelon juice or even the rind, which contains additional nutrients that aid in cooling the body.
Dehydration, Heat Exhaustion, and Heat Stroke: The Dangerous Progression
To understand how watermelon can help, it's important to know how dehydration progresses into more severe conditions like heat exhaustion and heat stroke. Here’s a breakdown:
Dehydration
Dehydration happens when your body loses more fluids than it takes in, which can happen quickly in hot weather, especially if you're working outdoors. Symptoms of dehydration include:
Thirst
Dry mouth
Dark yellow urine
Fatigue
Dizziness or lightheadedness
If dehydration isn't treated, it can escalate into heat exhaustion.
Heat Exhaustion
Heat exhaustion occurs when your body overheats due to prolonged exposure to high temperatures. It’s more serious than dehydration and requires immediate attention. Symptoms include:
Heavy sweating
Weakness or fatigue
Cold, pale, and clammy skin
Rapid heartbeat
Muscle cramps
Nausea or vomiting
Headache
Fainting or dizziness
Heat exhaustion can develop into heat stroke if it’s not treated, which is a life-threatening condition.
Heat Stroke
Heat stroke is a medical emergency that occurs when your body’s temperature rises above 104°F (40°C) and it can’t cool itself down. At this stage, the body stops sweating, which makes it even harder to cool off. Symptoms include:
Hot, dry skin (no sweating)
Confusion or altered mental state
Rapid pulse
Seizures
Unconsciousness
High body temperature
If you suspect someone is suffering from heat stroke, call emergency services immediately. Heat stroke can cause organ failure and even death if not treated quickly.
Scientific Backing: Watermelon’s Benefits in Hydration and Heat Stress
Several studies have shown that watermelon is effective in hydrating and protecting the body from heat stress:
Hydration Support: A study published in the Journal of Agricultural and Food Chemistry found that watermelon contains both water and essential electrolytes like potassium and magnesium, making it an ideal food for hydration, particularly during physical exertion in hot conditions .
Antioxidants and Inflammation: Research published in the International Journal of Food Sciences and Nutrition found that the antioxidants in watermelon, particularly lycopene, help reduce oxidative stress caused by high temperatures. This supports the body’s ability to recover from prolonged sun exposure. Watermelon contains more lycopene than any other fruit or vegetable. Studies have also shown that lycopene may lower your risk of heart attacks, cancer and diabetes too. https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon
Exercise and Recovery: A study in Nutrition Journal showed that watermelon can help reduce muscle soreness after exercise, likely due to its amino acid content, including citrulline. This is helpful for outdoor workers or athletes who are exerting themselves in the heat .
Takeaway Points
Stay Hydrated: Watermelon is 92% water and packed with electrolytes, making it a perfect snack to keep you hydrated in the heat.
Prevent Heat-Related Illnesses: Eating watermelon helps you avoid dehydration, heat exhaustion, and even heat stroke, thanks to its cooling and hydrating properties.
Outdoor Workers Benefit: Watermelon is particularly helpful for outdoor workers, as it replenishes fluids and electrolytes lost through sweating and helps keep body temperature down.
Traditional Chinese Medicine Use: In TCM, watermelon is used in hospitals to treat heat stroke and exhaustion, as it clears heat and replenishes lost fluids quickly.
Recognize the Signs: Knowing the progression from dehydration to heat exhaustion and then heat stroke can help you take action before it’s too late.
Conclusion
Watermelon is more than just a summer treat—it’s a powerful ally in the battle against heat-related illnesses. Whether you’re working outdoors, exercising, or just trying to stay cool, incorporating watermelon into your daily routine can help you stay hydrated, balanced, and cool during the hottest days of the year. With its scientifically-backed benefits and use in Traditional Chinese Medicine, watermelon is the natural way to beat the heat this summer!
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