India, April 19 -- Delhi recorded its hottest day of the season on Thursday at 40.3deg Celsius, about 3.4deg above normal. With the IMD warning of further spikes, the Capital is staring at an early-season heatwave. In this weather, what you eat and drink can make the difference between staying safe and falling sick. Water remains essential, but it may not be enough on its own. "Oral rehydration drinks, buttermilk, and tender coconut water offer the ideal balance of electrolytes and fluids," says Dr Vimal Pahuja, associate director, internal medicine and metabolic physician, Dr Hiranandani Hospital. Crucially, don't wait till you feel thirsty. He shares,"Thirst is a late indication of mild dehydration. Instead of waiting to feel thirsty, sip water throughout the day." Heavy meals can strain the body in extreme heat, so lighter, water-rich foods are key. Certain foods and drinks can worsen dehydration. People with diabetes, high blood pressure, obesity, or heart conditions are more vulnerable due to lower heat tolerance. "Medications like diuretics and beta blockers that interfere with the body's adaptation process," explains Dr Pahuja. For such individuals, staying hydrated, avoiding peak-hour exposure, and watching for signs like dizziness, fatigue, or a rapid heartbeat is especially important....