Beat the heat with the right food habits

Food
By Editor_1
Sri Lanka’s traditional diet offers many natural advantages for hot weather, if we choose wisely

As temperatures climb, the food choices we make every day are becoming a matter of health and safety

By Gayathma Weerawanni, Dr Nishala Wedamulla and Prof Janaka Wijesinghe

The message is simple: eat right in hot weather! But in a country like Sri Lanka, where the sun now feels harsher and lingers longer, this advice carries more urgency than we often realize.

Recent weather patterns, influenced by global climate shifts such as El Niño, have contributed to unusually high temperatures across the region. For many individuals, daily routines, from commuting to working or studying, have become physically challenging.

From early morning bus rides to long afternoons at work or university, the heat affects how we feel, function, and eat. Yet while most focus on staying cool, few consider whether their meals suit these rising temperatures.

When Heat Changes More Than Comfort

High temperatures place added stress on the human body. We lose fluids rapidly through sweat, often without noticing it. This gradual loss can lead to dehydration, leaving us fatigued, dizzy, and less alert. For some, particularly children, the elderly, and those working outdoors, prolonged exposure can even lead to heat exhaustion.

Food plays a quiet but powerful role here. Heavy meals can increase discomfort, while poor hydration worsens the body’s struggle to cope with heat. At the same time, the warm and humid climate creates ideal conditions for food to spoil quickly, increasing the risk of foodborne illnesses.

Eating Smart in a Tropical Climate

Sri Lanka’s traditional diet offers many natural advantages for hot weather, if we choose wisely. A balanced plate of rice and curry, rich in vegetables, leafy greens, and lightly prepared dishes, can provide nourishment without making the body feel weighed down.

Fresh fruits such as watermelon, papaya, pineapple, and mango are not only refreshing but also rich in water and essential nutrients. They help replenish what the body loses during the day. Curd, especially when enjoyed with a touch of treacle, has long been valued for its cooling properties and digestive benefits.

Among the simplest and most effective options is king coconut. Widely available across the island, it serves as a natural rehydration drink, helping restore both fluids and essential minerals. Plain water, herbal drinks such as coriander water, and fresh fruit juices without added sugar are equally beneficial.

In periods of intense heat, lighter meals taken more frequently tend to be better tolerated than large, heavy portions. This reduces the strain on digestion and helps maintain energy levels throughout the day.

While there is no need to completely avoid favourite foods, moderation becomes important. Deep-fried, oily, and heavily spiced meals can increase body heat and lead to discomfort. Similarly, reheated food; especially when it has been left at room temperature for several hours, can pose health risks.

Street food remains an integral part of Sri Lankan life. However, during hot weather, extra care is needed. Food that is exposed to dust, handled frequently, or not stored at appropriate temperatures can easily become contaminated. Choosing freshly prepared items from vendors who maintain good hygiene can help minimise these risks.

In a tropical climate, food does not wait long to spoil. Cooked rice and curries can begin to deteriorate within a few hours if left unrefrigerated. By lunchtime, a meal packed early in the morning may already have been sitting in the heat for hours.

From a food safety standpoint, temperature plays a critical role in how quickly microorganisms multiply. Warm and humid conditions accelerate this process, particularly in cooked and moisture-rich foods. Even a short delay in proper storage can increase the risk of contamination.

What makes this particularly concerning is that spoiled food does not always show obvious signs. It may look and smell acceptable, yet still contain harmful bacteria capable of causing illness. Symptoms such as stomach pain, vomiting, and diarrhoea can develop quickly, and in hot weather, they can worsen dehydration.

The human body relies heavily on maintaining fluid and electrolyte balance. Foods and drinks that support hydration not only help regulate body temperature but also improve overall well-being during periods of heat stress.

Understanding these basic principles allows individuals to make informed choices in their daily lives without needing specialised knowledge.

Simple practices can significantly reduce these risks. Storing cooked food within two hours, keeping it covered, and avoiding repeated reheating are essential steps. Refrigeration, when available, remains one of the most effective ways to slow bacterial growth.

Everyday Habits That Matter

For many households, daily routines involve preparing meals early and carrying them to work, school, or university. Lunch carriers and rice packets are common, but food needs extra care in hot weather.

Airtight containers protect meals from contamination, and insulated carriers reduce heat exposure during long commutes. Meals should be eaten within a few hours whenever possible.

At the household level, buying fresh ingredients in smaller quantities can help avoid prolonged storage.  Washing fruits and vegetables thoroughly before consumption remains a simple yet vital habit.

A Matter of Awareness

Sri Lanka’s tropical climate is not new, but the intensity of heat we are experiencing today calls for greater awareness. Eating well is no longer just about satisfying hunger; it is about choosing foods that support the body and handling them in ways that ensure safety.

Often, it is the simplest decisions that make the biggest difference. Choosing a fresh king coconut over a sugary drink, consuming meals on time instead of relying on reheated leftovers, or selecting clean and freshly prepared food when eating out help protect health.

In a climate like ours, the line between a nourishing meal and a harmful one can be surprisingly thin. How we store, carry, and eat food matters as much as what we eat. As the heat continues to shape daily life, mindful eating is not just advice but a necessity for health, comfort, and well-being.

-From Left – Gayathma Weerawanni, Dr Nishala Wedamulla, and Prof Janaka Wijesinghe – are affiliated with the Department of Food Science and Technology, Faculty of Animal Science and Export Agriculture, Uva Wellassa University of Sri Lanka

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