We've all experienced how the Philippines' rising heat index can leave us feeling thirsty and dehydrated, which is never an enjoyable or healthy position to be in.

As temperatures spike in Metro Manila and throughout the country, the Department of Health (DOH) is reminding Filipinos to keep themselves well hydrated, as dehydration and heat stroke are common during this season, especially among those outdoors and exposed to the scorching rays of the sun between 10 a.m. to 3 p.m. when the heat of the sun is at its strongest.

According to National Nutrition Council - National Capital Region’s (NNC-NCR) Regional Nutrition Program coordinator Milagros Federizo, “staying hydrated is important for a longer, healthier life. Being hydrated does not only mean drinking plenty of water but also consuming water-rich foods.”

Federizo reiterates that it is recommended that people consume hydrating or water-rich foods in this dry season to supplement their water intake. 

“Keeping yourself hydrated will help bring comfort with the scorching heat,” she added.

Federizo also reminded the public to avoid heavy meals and limit their intake of sugary, salty, caffeinated, and alcoholic drinks to prevent dehydration.

The official said that hydration is also essential to feeling great about yourself, as she recommended these refreshing and healthy foods you can eat to keep yourself hydrated:

Water content: 92 percent

Watermelon is not only extremely nutritious, but also one of the most hydrating food available. With its high water content and low-calorie density, it's a guilt-free treat that keeps you feeling fuller for longer, making it a great addition to weight loss efforts. 

It's also high in antioxidants like lycopene, which is recognized for its capacity to combat oxidative stress, which has been related to diseases like diabetes and heart disease. 

Water content: 86 percent

Pineapple contains several vital nutrients, including vitamins B and C, as well as minerals like magnesium, potassium, and manganese. It also includes the anti-inflammatory enzyme bromelain. Just one cup of fresh pineapple has roughly 2.3 grams of dietary fiber, which promotes digestive health and keeps you feeling satisfied.

Water content: 94 percent

Tomatoes have multiple health benefits due to their high nutritional content. A single medium-sized tomato contains around half a cup (118 ml) of water, which helps to keep you hydrated.

Furthermore, tomatoes are high in essential vitamins and minerals, including vitamins A and C, which promote immune function and general health.

Water content: 96 percent

A single cup (72 grams) of lettuce contains more than a quarter cup (59 ml) of water and 1 gram of fiber, which promotes hydration and digestive health. Furthermore, it offers 5 percent of your daily folate requirement, which is important in avoiding neural tube birth abnormalities, especially in pregnant women. Lettuce is also high in vitamins K and A, which are believed to benefit bone health and the immune system.

Aside from eating healthy, the public should also monitor their blood pressure, the DOH said.

It is also best for people to stay indoors between 10 a.m. to 3 p.m.

If you have to go outside, wear a hat or bring an umbrella, or put on sunscreen to better protect our skin. (GLDG/PIA-NCR)