5 doctor-approved ways to beat heatstroke this summer
Summers in India aren’t what they used to be as heatwaves are getting longer, stronger, and more dangerous.
In 2024 alone, there were more than 40,000 reported cases of heatstroke and hundreds of deaths. In fact, some cities stayed above 45°C for long periods of time.
Even one day of extreme heat has been linked to a higher risk of death, which shows how serious this public health threat has become.
Firstpost spoke with Dr Mohit Sharma, Internal Medicine, Amrita Hospital, Faridabad, who shared his expert advice on how one can safeguard themselves this summer.
1. Stay ahead of your hydration
According to Dr Sharma, the best way to protect yourself is to stay hydrated.
“Don’t wait until you’re thirsty to drink, because that’s a delayed signal. Most adults need at least 2.5 to 3.5 liters of fluid every day, and more if they are in direct heat,” he says.
Just drinking water isn’t always enough. “To replace electrolytes lost through sweating, drink coconut water, buttermilk, or oral rehydration solutions,” he adds.
2. Stay away from the hottest times
The heat load on the environment is highest between noon and 4:00 pm.
“The body’s cooling systems, like sweating, don’t work as well, especially when it’s humid. Don’t spend too much time outside during these hours. If you have to, use physical barriers like umbrellas, hats, and sunglasses, and take breaks often in shady or air-conditioned areas,” states the expert.
3. Wear clothes that help your body cool down
Clothes have a direct effect on how well you can control your body temperature.
“Cotton fabrics that are loose and light in color let air flow better and sweat evaporate more easily. Tight or synthetic clothing holds in heat and can make thermal stress worse, which raises the risk of heat exhaustion,” mentions the doctor.
4. Change your eating habits during heat waves
“Eating a lot of food makes your body produce more heat. Instead, choose smaller, lighter meals that are high in water, like fruits like watermelon, cucumber, and citrus,” shares Dr Sharma with us.
According to him, simply adding salt to drinks like lemon water can help keep sodium levels in check, especially for people who sweat a lot.
5. Be aware of early warning signs
Dr Sharma explains that signs of a heatstroke include fatigue, dizziness, headaches, nausea, or muscle cramps.
“If you don’t pay attention to them, you could get heatstroke, which could kill you,” cautions the doctor.
What to do? Well, “moving to a cooler place, drinking water, and cooling down the body are all things you can do right away. If you feel confused, faint, or sweat less than usual, you need to see a doctor right away,” says the doctor.
Heat waves are no longer rare; they happen all the time and are a health emergency. India has had a lot of heat-related deaths over the years, so being aware and taking action early can save lives. Prevention is still our best defense.