How to Stay Safe During Heat-Wave

With climate change driving up temperatures across the country, prolonged periods of extreme heat are becoming more common. According to meteorological data, several regions in India are expected to cross 45°C this summer. Prolonged exposure to such heat can lead to dehydration, heat exhaustion, and in severe cases, heatstroke a potentially fatal condition.

Heatwave Safety Tips for Summer 2025

1. Stay Hydrated

Encourage frequent water intake throughout the day. Include natural fluids like coconut water and homemade electrolyte drinks. Avoid caffeinated, sugary, and carbonated beverages which can increase dehydration.

2. Dress Appropriately

Wear loose-fitting, lightweight cotton clothes in light colors. These help the body stay cool and prevent rashes caused by excessive sweating.

3. Avoid Peak Sun Hours

Limit outdoor activities between 11 a.m. and 4 p.m., when the sun is at its harshest. Schedule errands or playtime for early mornings or late evenings.

4. Cool Your Home Naturally

Use curtains, blinds, or reflective panels to block direct sunlight. Turn on fans or air conditioners when needed. Frequent sponging with cool water or lukewarm baths can help regulate body temperature.

5. Never Leave Anyone in a Parked Car

Temperatures inside closed vehicles can become deadly within minutes, even with cracked windows. Never leave children, elderly individuals, or pets unattended.

6. Monitor for Symptoms of Heat Stress

Look out for signs like dry skin, dizziness, fatigue, nausea, or excessive thirst. Immediate cooling and hydration are critical to prevent heat-related emergencies.

Sun Protection Essentials

• Sunscreen: Use a broad-spectrum sunscreen with SPF 30 or higher before stepping out.

• Seek Shade: Stay under cover during peak UV hours (11 a.m. to 3 p.m.).

• Cover Up: Wear long-sleeved shirts, hats, and sunglasses for added protection.

Extra Cooling Hacks

• Carry a small ice pack or cooling cloth to place on your neck.

• Use portable misting fans or evaporative coolers, especially in humid regions.

• Take regular breaks in shaded or air-conditioned spaces.

• Swimming or quick cool showers can also help lower body temperature.

Check on elderly family members and neighbors regularly. Offer water and fresh fruits like watermelon, cucumber, and oranges even if they don’t feel thirsty. For young children, ensure constant hydration and avoid any unnecessary sun exposure.

Why Children and the Elderly Are at Higher Risk

Children under 5 and seniors above 65 are particularly at risk during heatwaves. Young children have underdeveloped temperature regulation systems and can become dehydrated quickly. Seniors often have underlying health conditions and a diminished ability to sense or respond to rising temperatures, making them more susceptible to heat stress.

 

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This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Hydration during a heatwave: 4 refreshing, low-calorie drinks to keep your body cool

Various states across the country, including Delhi, are dealing with extreme heatwave conditions. The problem is that there are many ways your health can be put at risk during a heatwave. Staying well-hydrated and taking other precautionary measures can help avert illness, particularly heat-related illness. Meanwhile, the Delhi government on Sunday (June 30, 2019) ordered an extension of summer vacation for the students up to class 8 by a week in view of the continuing heatwave conditions in the National Capital.

While heatwaves can trigger a public health emergency, there are steps each one of us can take to protect ourselves from the ill-effects of harsh summer heat. Ensuring that you take an adequate amount of water and fluids to stay healthy and cool is one of the best things you can do for your health. Here are four amazing hydrating beverages to keep on hand during a heatwave.

Water

Free of sugar, salt and unnecessary additives, clean fresh water is the best choice for hydration. It is also the best beverage for your waistline as it contains zero fat, calories and cholesterol. If pain water bores you, try adding a few slices of fresh fruits and veggies such as cucumber, lemons, and strawberries to enhance the taste.

Coconut water

High in fibre, vitamin C and several essential nutrients but low in carbs and calories, coconut water is a delicious source of hydration. Studies have found that coconut water may have many benefits, including improving blood sugar control and reducing heart disease risk. Research has also shown that coconut water can restore hydration after exercise. During a heatwave, unsweetened coconut water is considered the best choice.

Green or fruit smoothies

These nutrient-rich green veggies and fruits such as kale, spinach, watermelon, apple, or cucumber will not only boost your health but also simultaneously keep your body hydrated. To yield optimal benefits and avoid unnecessary processed sugars, sodium and other additives, try making your own smoothie at home.

Green and Black tea

Both green and black tea are packed with antioxidants that may protect you against various health conditions, including heart disease, high blood pressure, stroke, and some types of cancer, etc. Whether you like it hot or iced, try to brew your own perfect cup of tea at home. Both green and black tea can be consumed as part of a healthy eating plan.

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Pregnancy and heat

It is normal for a pregnant woman's body temp to rise.
Inability of the body to cool down and bounce back into the normal range refers to body heat. It is crucial to identify the symptoms that indicate this uneasy state of the body. These include sleeplessness, a sort of burning sensation in the eyes, uneasiness in the stomach, ulcers, digestion problems like acidity and gas. In some people, it can impact the heart rate, leading to rapid heart beat among many other symptoms.

There are innumerable causes of body heat. Residing in places with extreme temperatures, exposure to heat wave is not uncommon.  When individuals do not take the required precautions to avoid suffering from dehydration, it can lead to a fatal condition known as a heat stroke. In this condition, people are unable to control their body temperature and fever rises uncontrollably. This could be life threatening if not diagnosed at an early stage.

Surprisingly, the clothes that we wear play a significant role in maintaining our body temperature. Clothes that are synthetic trap moisture and thus lead to high body temperature. A more serious problem is the thyroid gland that becomes more active and changes the temperature of the body. Prolonged fever or infections are also predominant causes of high body heat. Certain neurological disorders and medicines that are not prescribed by doctors can cause this condition as well.

Eating very hot and spicy food is a contributing factor that gives rise to heat. So people who insist on consuming oily and fried food must be careful. In the field of Ayurveda, they often distinguish between foods that are hot in nature and those that have a cooling effect. Thus nuts must be avoided. Diets that are rich in proteins, especially for people who are fitness enthusiasts, must be controlled. Protein rich foods are a storehouse of heat causing agents. Meat, eggs and cinnamon powder are all prime sources that can cause potential damage, leading to rise in body heat.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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