Limit coffee, processed food during high heat index – study

By Ma. Teresa Montemayor

A heat expert warned the public to limit their intake of coffee and processed foods as the country’s heat index hits dangerous levels in some parts of the country.

Philippine College of Occupational Medicine - Zamboanga Peninsula Chapter president Dr. Abdul Javar Esturco noted that these common dietary habits significantly increase the risk of severe dehydration and heart complications.

While Filipinos often turn to coffee to stay alert, Esturco explained that caffeine’s diuretic properties can be counterproductive during extreme heat, leading the body to lose vital fluids and electrolytes faster.

“Dapat talagang iwasan siya (kape) pag mainit ang panahon... kasi diuretic siya (It [coffee] should really be avoided when the weather is hot... because it is a diuretic),” Esturco told health reporters in an interview.

Caffeine blocks certain receptors in the kidneys that normally help reabsorb sodium into the bloodstream.

Because more sodium remains in the kidney tubules, it creates an osmotic pressure that pulls water along with it.

This results in increased urine volume, leading to the "diuretic effect" associated with dehydration.

If the body loses significant fluids through sweat due to high temperatures, the added diuretic effect of caffeine can make it harder for the body to maintain equilibrium.

Esturco also flagged processed and fast foods as major contributors to heat-related illnesses.

“Less of the processed ones... actually, mas marami na nakukuha natin doon are salt, asin, sodium. So, yun din ang nagpapa-taas din yung chances for hypertension (Eat fewer processed foods... actually, we get mostly salt and sodium from those. That is what increases the chances for hypertension),” he said.

He added that hypertension and cardiovascular issues are being increasingly triggered during the morning hours this dry season.

Esturco echoed the Department of Health's reminder to drink buko (coconut) juice instead to refresh oneself and get enough energy during hot days.

"Buko juice is a diuretic, but it does not necessarily mean na idi-dehydrate ka niya. But salts-wise, pati electrolytes, complete siya (that it will dehydrate your body. But salts-wise, also electrolytes, it's complete)," he said.

"It is the cheaper option, but if you want faster absorption, mas formulated po kasi ang mga Gatorade, Pocari Sweat, mas madali siyang ma-absorb ng gut, ng digestive system (Gatorade, Pocari Sweat are formulated for fast absorption so the gut, the digestive system absorbs them better)," he added.

On Thursday, the Philippine Atmospheric, Geophysical, and Astronomical Services Administration forecast 49 areas nationwide to reach “danger-level” heat indices, which range from 42°C to 51°C.

These increase the risk of heat cramps and heat exhaustion, which could lead to heat stroke.

The Department of Health reminds the public to stay hydrated by drinking at least 2.5 liters of water, avoid staying outdoors from 10 a.m. to 4 p.m., wear light and breathable clothes, and use sun protection, such as caps, umbrellas, and sunblock.

As bacteria multiply rapidly during hot weather, everyone is advised to practice proper food handling and storage to prevent spoilage, which can cause health issues.

In the case of fatigue, weakness, headache, and a feeling of nausea, loss of consciousness, disorientation, and signs of a heart attack, concerned individuals are advised to seek immediate medical help from the nearest hospital or health facility.