Summers in India can be brutal, especially in northern regions where heatwaves are more prevalent. Most cities in northern and central regions like Delhi, Bhopal, and Nagpur often cross 45°C, making daily life difficult. As the days pass, the rising temperatures have turned things around sooner than expected. In many parts of India, the temperature has already reached an unbearable level. This extreme heat doesn’t just drain your energy and cause dehydration but also affects your overall health.

Fatigue, dehydration, and even heat strokes are becoming more and more common during this time. Putting the lives of those who work under the sun at high risk. Taking preventive measures in this weather is not just about comfort, it’s about health and well-being.  While some of us have an option to stay indoors, many of us have no choice but to step out during peak hours. If you are one of them, don’t worry. In this blog, we will share some tips on how to keep yourself safe from the harmful effects of a heatwave. But first lets understand how heatwaves can affect our health

Effects of Heatwaves on Health

Heatwaves are not just about feeling uncomfortable but they can be deadly too. If exposed to severe heat waves, one can lose its ability to cool down its body on its own, leading to serious health complications. Here are some of the common health problems that may occur due to extreme heat:

Dehydration: Keeping your body hydrated during summer should be your first preference. Your body needs enough fluid to control the temperature. Drinking water timely helps keep your body from getting dehydrated. Dry mouth, dark colored urine, dizziness and fatigue are some of the common symptoms of dehydration. One may even faint if dehydration tends to affect the kidneys.

Heat Stroke: Heat stroke is a condition when one is exposed to high levels of temperatures for a longer period. It occurs as one’s body is not able to regulate the high temperatures, often above 104 F or 40 C. Common symptoms include: Confusion, Unconsciousness, or seizures at times. Make sure to save yourself from heat strokes as it severely affects the functioning of the brain and other organs of the body.

Stress and Irritation: Increased temperatures cause disruptions in your sleep cycle and make you irritable during the day. This increases mental stress, tension, and sometimes may cause anxiousness, leading to poor mental health.

High Risk groups: People with pre-existing health conditions are more prone to health illness caused by heat waves. It is therefore essential to keep a close watch on these groups. Such people should avoid going out during the day, and should consume a lot of liquids.

Whether you have to step out for work or stay indoors, keeping yourself safe from heatwaves is a must. Follow these practical ways to beat the heatwave with some lifestyle changes and easy hacks:

1.Stay Hydrated: Your body loses more water, when you are under the sun. To avoid dehydration, drink water regularly. In summer one should drink at least 2-3 liters of water every day. You can also add coconut water to maintain electrolyte levels, buttermilk to soothe the stomach, and lemon water with a pinch of salt for instant energy. You should avoid drinks that increase dehydration like caffeine, sugary drinks, and alcohol in your body.

2. Avoid Peak Sun Hours: We all have heard prevention is better than cure, it’s true in case of heat stroke too. Avoid stepping out at 10 AM and 4 PM, when the heat is at its peak. Stay indoors and only step out, unless it’s necessary. You can also use these hacks to safe outdoor during these hours:

  • Use an umbrella or scarf
  • Walk in the shade
  • Cover your body with full sleeve clothes

3. Dress Appropriately: While you step out of your house, make sure you wear lightweight, loose-fitting cotton clothes. Choose bright colors that reflect sunlight and instead of absorbing it. Full sleeved clothes can help you avoid sunburn and lastly, try to protect your head from direct sunlight by wearing a hat. 

4. Take Cool Showers: If you are experiencing extreme heat or minor effects of heatwave, try to cool down your body with these simple tricks:

  • Take a shower twice a day to feel refreshed instantly.
  • Placing a wet towel on your forehead can help you feel better.
  • Use ceiling or pedestal fans to keep the room airy. 
  • Set the AC temperature between 24–26°C for comfort and energy saving.

5. Eat Right: Food can play an important role in maintaining body temperature. Eat seasonal vegetables and fruits. Include food in your diet which is high in water content. Here are a few example:

  • Watermelon, cucumber, muskmelon
  • Eat salads of green leafy vegetables
  • Avoid spicy, oily, and fried items. 

6. Awareness is the key: One should be aware of heat related illnesses and their symptoms, such as heat exhaustion and heatstroke. While stepping out in scorching heat, always look out for the signs of heat exhaustion. Do not ignore the symptoms, and always seek medical help if required.

  • Dizziness
  • Headache
  • Nausea
  • Confusion

7. Help Others: Elderly people, kids, and pets require special attention during heatwaves. These groups of people are more vulnerable to heat-related illnesses. Make sure that they are hydrated and use safety measures while going outdoors.

With time heatwaves are becoming more common and longer across India due to rising global warming. While it’s difficult to change the weather, it’s comparatively easy to take care of yourself during heatwaves. By following the above mentioned tips, you can get through even the entire summer safely.

Frequently Asked Questions

Q. How can I protect myself during a heat wave?

Ans. Heatwaves are more dangerous from 12 PM to 4 PM, which are peak afternoon hours. Try to stay hydrated and wear loose, light-colored cotton clothes. Also use umbrellas, caps, or scarves if going outside.

Q. What foods help in staying cool during a heat wave?

Ans. Include fruits, vegetables, and drinks that are high in water content in your diet, such as cucumber, watermelon, buttermilk, coconut water, and lemon water.

Q. How can you tell if there’s a heat wave outside?

Ans. The India Meteorological Department (IMD) regularly issues heat wave warnings and alerts during summers. You can keep yourself updated by following alerts through their websites.

Q. What are the signs of heatstroke?

Ans. Most people experience dizziness, headaches, fatigue, and vomiting when exposed to heat waves. These are signs of heat exhaustion and should not be ignored. If symptoms become severe, consult a doctor immediately.

Q. How to avoid heatstroke while working outside?

Ans. Prevention is the best cure, so if possible, do not step outside if it’s not urgent. If you have to, then don’t forget to cover your head, wear loose, full-sleeve cotton clothes, apply sunscreen every 2 hours, and don’t forget to carry a water bottle with you.

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