With India boiling at temperatures nearing 50 degrees Celsius, it becomes more than important to take all the necessary precautions to avoid getting sick and dehydrated which can eventually lead to fainting. Whether you’re planning a vacation in a tropical paradise or a work trip to a sun-drenched city, following these guidelines will help you enjoy your time without compromising your health.
Water should be your BFF in summers
One of the most critical aspects of staying healthy in hot weather is maintaining proper hydration. Dehydration can sneak up on you, leading to serious conditions such as fainting, heat exhaustion or heat stroke. According to the US Centers for Disease Control and Prevention (CDC), dehydration is a leading cause of heat-related illnesses during travel.
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Aim to drink at least 8-10 glasses of water daily, more if you’re engaging in physical activities. Always carry a reusable water bottle to refill throughout the day.
These beverages can dehydrate you, so it’s best to limit your intake. Go for water, herbal teas, coconut water, the traditional Sattu sherbet or electrolyte drinks instead.
Add fruits and vegetables like watermelon, cucumbers, and oranges into your diet to help maintain hydration.
Dress up to you comfort and as per the weather
What you wear can significantly impact how you handle the heat. Light, breathable clothing can help regulate your body temperature and keep you comfortable.
Cotton, linen, and moisture-wicking materials are excellent choices for hot weather. Avoid heavy, synthetic fabrics that can trap heat.
Loose clothing allows air to circulate around your body, helping to keep you cool.
Wearing a wide hat, sunglasses, using umbrellas and applying sunscreen with a high SPF can protect you from harmful UV rays and prevent sunburn.
Planning wisely might save you from the hot weather
Scheduling your activities during cooler parts of the day can help you avoid the peak heat and reduce the risk of heat-related issues.
The sun is usually strongest between 10 am and 4 pm. Plan indoor or shaded activities during these hours.
If you’re sightseeing or engaging in outdoor activities, take regular breaks in the shade or in air-conditioned environments.
Listen to your body. If you start feeling dizzy, nauseous, or overly fatigued, find a cool place to rest and hydrate immediately.
Stay up to date about the place you are going
Before and during your trip, keep an eye on the weather forecasts and heat advisories for your destination. Being aware of the local climate conditions can help you prepare better and avoid unpleasant surprises.
Use reliable weather apps or websites to get up-to-date information on temperature, humidity levels, and heat index.
Familiarise yourself with the symptoms of heat exhaustion and heat stroke. Early detection is crucial for effective treatment. Symptoms of heat exhaustion include heavy sweating, weakness, and fainting, while heat stroke symptoms include high body temperature, altered mental state, and nausea.
The peaceful environment indoors
Finding ways to cool down indoors can provide relief from the relentless heat outside.
Stay in air-conditioned accommodations whenever possible. If air conditioning isn’t available, use fans and keep windows open to create cross-ventilation.
Taking cool showers or baths can help lower your body temperature.
Use damp cloths on your forehead, wrists, and neck. Keeping curtains and blinds closed during the hottest part of the day can also help maintain a cooler indoor temperature.
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Spicy and heavy food should be avoided (mostly)
Your diet can also play a role in how well you cope with hot weather. Eating heavy, rich foods can increase your body’s metabolic heat production, making you feel hotter.
Eating smaller meals more often can help keep your energy levels stable and reduce heat production.
Fresh fruits, vegetables, and salads are excellent choices. They are not only hydrating but also easy to digest.
These can raise your body temperature and make you sweat more, increasing the risk of dehydration.