How to maintain electrolyte balance during extreme heatwave

A sweeping heatwave across Bangladesh, affecting Dhaka, Rajshahi and several other regions, has significantly heightened public health risks, with experts warning of rising cases of heatstroke and electrolyte imbalance.

Health specialists say excessive sweating during extreme heat leads to rapid loss of water and essential electrolytes such as sodium, potassium and magnesium. This imbalance can trigger muscle cramps, severe fatigue, headaches, nausea and irregular heartbeat. Prolonged dehydration may also increase the risk of constipation, urinary discomfort and kidney infections.

To maintain the body’s internal temperature and restore electrolyte balance, nutritionists recommend a set of simple yet effective dietary measures:

Natural hydration sources like green coconut water are considered highly effective, acting as a natural saline solution rich in essential minerals that help stabilise body functions.

Probiotic drinks such as yoghurt-based lassi or buttermilk can help reduce internal heat while supporting hydration, offering immediate relief during hot conditions.

Fresh fruit juices—particularly from watermelon, papaya, pineapple, wood apple or citrus fruits—are also advised. Consuming at least 500 millilitres daily can replenish vital nutrients and sustain muscle function.

Experts further stress the importance of regular water intake, even in the absence of thirst. However, excessively chilled water should be avoided, as it may disrupt the body’s natural temperature regulation.

With temperatures remaining high, authorities and health professionals urge the public to stay hydrated, adopt heat-conscious dietary habits and minimise exposure to direct sunlight during peak hours.