Heatwave in North India: 5 essential tips to follow even for those who are staying indoors

The sun is surely shining bright upon us! The scorching heat, hot and humid air, continue to challenge our daily routines and test our endurance. With temperatures soaring and heatwaves becoming more frequent, it’s essential to take proactive steps to protect our health. Let us look at these five tips that the doctors swear by.
(source: healthians)

Hydration is your top protection against heat waves. Drink water frequently during the day, even if you don't feel thirsty. During hot weather, your body loses water rapidly, which enhances dehydration risks. Add fluids such as coconut water, lemon water, or buttermilk to replace lost electrolytes. Steer clear of sugary, caffeinated, or alcoholic drinks since they increase dehydration. Carry a water bottle outside and remember to drink often to cool and nourish your body.

What you consume affects your body's ability to deal with heat. Opt for light, easily digestible food in the form of salads, fruits, and yogurt. High water content foods like watermelon, cucumber, and oranges keep you cool and hydrated. Spicy, oily, and heavy foods should be avoided because they raise body heat and induce discomfort. Add curd or buttermilk to your diet for a cooling effect. Having small, frequent meals rather than two heavy meals is also comfortable for your body.

Dress also helps to shield you from the damaging sun rays. Choose loose, light-colored, and cotton clothing that keeps your skin ventilated and reflects sunlight instead of absorbing it. Don't wear dark or artificial clothing that heats up. When going outdoors, wear a wide-brimmed hat, cap, or scarf on your head to protect you from direct sun rays. Sunglasses and an umbrella can also offer additional protection, making a real difference during peak heat hours.

The sun is strongest from 12 PM to 4 PM. Attempt to conduct outdoor activities during early morning or late evening when the heat is less. If you can't avoid going out at that time, use shade whenever available and take breaks indoors as often as possible. Apply sunscreen of high SPF to shield exposed skin from dangerous UV radiation. Reduced exposure during these periods can decrease your risk of heat exhaustion and heatstroke quite a bit. Cooking near the gas stove intensifies indoor heat, raising your risk of dehydration and heat exhaustion stay cool, hydrated, and ventilated.

Maintaining your body temperature is crucial during a heatwave. Take cool showers or baths, and apply a wet towel to your forehead and neck for quick relief. Remain in well-ventilated or air-conditioned spaces, and set the AC at 24–26°C if available. Circulate air with fans and leave windows open if it is cooler outside. These easy cooling techniques, along with rest, assist your body in recovering from heat stress and avoiding heat sickness.