The Reign of Heat

Although the Bengali calendar marks six seasons summer, monsoon, autumn, late autumn, winter, and spring the reality of nature seems dominated by just one: the heat. Over recent years, the people of Bangladesh have become acutely familiar with the oppressive summer months. The warmth of summer now feels like a slow-burning fire, and this year, the risk of a “heat wave” is considered particularly high.

The World Bank has issued a warning: extreme heat in Bangladesh should not be dismissed as mere seasonal discomfort. Year after year, soaring temperatures are evolving into a genuine “survival challenge.”

Understanding Heat Waves

A heat wave occurs when temperatures remain significantly above normal for consecutive days and nights. Prolonged exposure leads to localized heat accumulation, which can negatively impact both human health and daily life.

How Heat Waves Affect the Human Body

When environmental temperature, humidity, and radiative heat increase simultaneously, the body struggles to release internal heat. The external heat further penetrates the body, while clothing often restricts the natural escape of warmth. This combination elevates core body temperature, creating conditions where the human body can no longer regulate its internal heat. The result: gradual onset of severe heat-related illnesses.

As the body attempts to cool itself, additional strain is placed on the heart and kidneys. Pre-existing conditions such as cardiovascular disease, respiratory disorders, diabetes, or mental health issues can worsen, and acute kidney problems may also arise.

It is unsurprising that extreme weather affects both body and mind humans are, after all, intrinsically connected to nature. However, proper nutrition and adherence to daily routines can significantly mitigate the adverse effects of heat waves.

Adapting to the Heat

During heat waves, people often neglect basic self-care, overwhelmed by the unbearable temperature. But it is precisely during such times that attention to diet, hydration, and daily habits becomes essential.

Maintain Adequate Hydration

In the rush of daily life, we often forget to drink water. In extreme heat, skipping hydration is dangerous. Experts recommend consuming 8–12 glasses of water per day.

Contrary to popular belief, drinking very cold water does not alleviate heat effectively and can trigger colds or fever. Room-temperature water, sipped gradually throughout the day, is most effective in preventing dehydration. A simple indicator of hydration status is urine color: dark yellow urine signals insufficient water intake.

Beyond water, the body loses essential electrolytes during heat waves sodium, potassium, chloride, calcium, magnesium, phosphate, and salt all vital for nerve and muscle function, nutrient transport, blood circulation, energy production, and bone health. To replenish these nutrients, one can consume coconut water, fresh fruit juices like watermelon, orange, or sour cherry juice, or even whole fruits for maximum benefit. Oral rehydration solutions (saline) can also help prevent dehydration.

Raisa Mehzabeen is a nutritionist & CEO, Nutrition For Change and Taskia Chowdhury is a student in the Dept. Food and Nutrition at Government College of Applied Human Science.