Best Foods for Heat Exhaustion

Watermelon, cucumber and salted crackers are three of the 8 foods that can support recovery from heat exhaustion when a person is alert and able to eat. The ai symptom analyzer offers general information, but it cannot rule out heat stroke or replace emergency care.

Food is secondary to cooling and fluids. Move the person to a cool place, stop activity, loosen excess clothing, and cool the skin with wet cloths or water and a fan. If the person is fully alert and can swallow, offer sips of cool water; see the best drinks for heat exhaustion for more on fluids.

Call emergency services for confusion, seizures or loss of consciousness: these can be signs of heat stroke. Keep cooling the person while help is on the way, and do not give food or drink to someone who is not fully alert.

Which 8 foods can help during heat exhaustion?

These foods are practical options, not proven treatments for heat exhaustion. Some provide water, some provide a little sodium to replace what is lost in sweat, and others offer energy once appetite returns. A person who is nauseated should not be forced to eat.

The available evidence is limited. In a 2025 retrospective study of amateur golfers, perceived dehydration and loss of appetite were associated with heat-exhaustion-related symptoms. The study did not test foods as treatment and cannot establish that a particular food prevents or resolves heat exhaustion.

1. Watermelon

Watermelon contains plenty of water, so a small bowl can add fluid when eating feels comfortable. Its natural sugars also provide some carbohydrate. Serve it chilled or cool, cut into pieces that are easy to eat.

Watermelon does not provide a reliable replacement for sodium lost through heavy sweating, and eating it should not delay cooling or drinking. Evidence for watermelon as a treatment for heat exhaustion is lacking; its place on this list is based on its water content and practicality.

2. Cucumber

Cucumber is another water-rich food that may be appealing when someone does not want a substantial meal. Offer a few washed slices or a small serving alongside cool water. If chewing feels difficult or nausea is present, skip it and focus on cooling and fluids instead.

Cucumber is not a significant substitute for the sodium lost in heavy sweat. There is no direct treatment evidence for cucumber in the available research; the suggested benefit is simply that it contributes some fluid as part of a snack.

3. Salted crackers

A small handful of salted crackers can provide carbohydrate and some sodium, a mineral lost in sweat. Pair them with water, especially after substantial sweating, rather than relying on the dry crackers alone. The amount of sodium varies by product, so check the label if sodium intake needs to be monitored.

Crackers are not necessary for everyone with heat exhaustion, and extra salt is not always safe. No study in the available evidence tests salted crackers as a treatment; their role is a practical one, not a proven medical effect.

4. Broth-based soup

A small bowl of broth-based soup can supply both fluid and sodium, depending on how it is prepared. Let it cool to a comfortable temperature before serving, and choose a simple soup if a heavy meal is unappealing. A few spoonfuls may be easier to manage than a full bowl.

Soup sodium levels vary, and a salty soup may not suit someone on a sodium restriction. The available evidence does not show that soup treats heat exhaustion; it is an option for fluid and food only when the person can eat safely.

5. Banana

A banana provides carbohydrate for energy and potassium, another mineral the body needs. Offer a small banana, or part of one, after the person has started cooling and feels able to eat. Its soft texture can make it easier to manage than a large meal.

A banana does not replace drinking water or provide much sodium. There is no direct evidence that it treats heat exhaustion. People who have kidney disease or have been told to limit potassium should follow their clinician’s advice rather than adding bananas specifically for recovery.

6. Plain yogurt

Plain yogurt offers fluid, carbohydrate and protein in a food that can be served cool. Start with a small bowl if the person wants something more substantial than fruit or crackers. Choose a suitable alternative if dairy causes symptoms, and do not serve yogurt that has been left unrefrigerated in the heat.

Yogurt is not essential to recovery and may be unappealing to someone with nausea. We found no study testing yogurt for heat exhaustion; its suggested role is to provide ordinary nourishment once eating is comfortable.

7. Orange

An orange provides water and carbohydrate, and its segments make it easy to offer a small amount at a time. Wash the outside before peeling, and serve a few segments if the person is alert and interested in food. Offer water separately rather than expecting the fruit to meet all fluid needs.

The acidity may be unpleasant for someone who feels nauseated or has mouth irritation. Evidence for oranges specifically treating heat exhaustion is lacking; their inclusion is based on their fluid content and convenience, not on a clinical trial.

8. Plain rice

A small bowl of plain rice can provide carbohydrate when appetite returns, particularly if a person prefers a mild food. Serve it freshly cooked and cooled to a comfortable temperature, or use rice that has been stored safely. It can be eaten with a little soup if that is more appealing.

Rice is not a meaningful replacement for cooling or drinking and contains little sodium unless it is prepared with it. The available evidence does not test rice as a treatment for heat exhaustion; it is simply an easy-to-adjust meal option.

Which foods and products should you limit?

Avoid forcing a large, rich or greasy meal on someone who feels sick. It may be easier to start with fluids and a small amount of food once nausea settles. If a particular food makes the person feel worse, stop offering it and seek medical advice if symptoms continue.

Do not assume that more salt is better. Salt tablets and heavily salted foods are not a substitute for cooling and appropriate fluids, and extra sodium can be risky for some people. The golfer study found an association between increased use of salt tablets and candies and symptoms, but it did not establish whether those products caused symptoms or were used in response to them.

Who should be careful, and when should you see a doctor?

Children, older adults, pregnant people and people with heart or kidney disease may need more individualized advice. People who take diuretics or other medicines that affect fluid balance, or who have been told to restrict fluids, sodium or potassium, should contact a clinician for guidance rather than trying to correct the problem with food or extra salt alone. Do not stop prescribed medication without medical advice.

Seek urgent medical attention if the person cannot drink safely, vomits repeatedly, gets worse, or is not improving after about 30 minutes of cooling and rest. Heat exhaustion can progress to heat stroke, so do not wait for food to work. Call emergency services immediately for confusion, a seizure or loss of consciousness, and continue cooling while waiting.

Stay with the person and watch for changes. Someone can still be sweating during a serious heat illness, so sweating alone is not reassurance that it is safe to remain in the heat.