PETALING JAYA: As the hot and dry weather grips parts of the country, health experts have advised the people to stay hydrated, choose water-rich food and have lighter meals to help the body cope.
They said proper hydration and dietary choices can help regulate body temperature and reduce the risk of heat-related illnesses such as dehydration and heatstroke.
Nutrition Society of Malaysia president Prof Dr Mahenderan Appukutty said maintaining adequate fluid intake is especially important during prolonged hot spells.
“Plain water remains the best choice. People should drink regularly throughout the day, even before they feel thirsty,” he said in an interview.
Prof Mahenderan said fruits and vegetables with high water content helped support hydration, while unsweetened barley water, neer mooru (spiced buttermilk with minimal salt), mint or coriander-infused water and fresh coconut water also helped increase fluid intake.
Universiti Putra Malaysia’s Nutrition Department head Prof Dr Loh Su Peng said maintaining hydration supported the body’s natural cooling processes such as sweating and skin blood flow.
She said the Malaysian Dietary Guidelines 2020 recommended plain water as the primary source of hydration and for regular drinking, rather than waiting to feel thirsty.
“Food with high water content, like cucumber (95%), watermelon (91%) and papaya (88%), also help maintain fluid balance and provide nutrients such as potassium,” she said.
Prof Loh said lighter cooking methods and reducing fried or heavy meals could lower internal heat production.
“Practical habits are also key – carry water, drink at regular intervals and respond promptly to early signs of heat stress such as fatigue, dizziness or reduced concentration,” she pointed out.
Coalition of Traditional Malay Medicine Practitioners Association Malaysia founder and president Assoc Prof Dr Adzhar Latif said food considered “cooling” in nature were advisable during hot weather.
He said the public should reduce prolonged exposure to direct sunlight and take simple steps to cool the body, such as showering more frequently during hot weather.
“People should also pay attention to warning signs such as extremely dry or peeling lips, which may indicate dehydration,” he added.
Malaysian Chinese Medical Association president Dr Heng Aik Teng said herbal tea made from ingredients such as chrysanthemum and lotus leaf could help remove heat from the body.
For those experiencing early symptoms of heat stress such as fatigue, dizziness or loss of appetite, he said traditional remedies may be used.
“One commonly used remedy is huoxiang zhengqi, often known as ‘agaric and magnolia herbal solution’ – a traditional herbal preparation used for centuries among soldiers to relieve conditions linked to heat and humidity, including gastrointestinal discomfort, summer colds and early symptoms of heat exhaustion,” he said.
