India Heatwave 2026: As the summer of 2026 brings intense heatwaves to many parts of India, daily commuters are feeling the impact. With temperatures soaring to record highs, it’s important to prioritise
your health while navigating the scorching heat on your way to work.
Whether you’re traveling by car, bike, or public transport, heat exposure can take a toll on your body, especially when combined with dehydration, dust, and air-conditioning.
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To help you stay safe and healthy, we’ve compiled some expert tips from leading doctors on how to protect yourself during these extreme weather conditions.
TIPS FOR COMMUTERS: WHAT EXPERTS RECOMMEND
Impact of Heat on Gastrointestinal Health
Dr Nitin Aherrao, Consultant, Gastroenterology, PD Hinduja Hospital and MRC Centre, Khar, Mumbai
“Summer has a direct impact on your gastrointestinal (GI) health, making you more vulnerable to dehydration, food contamination, and acid-related diseases. Bacteria thrive in the heat, making food safety even more critical,” says Dr Nitin Aherrao. He emphasises that being mindful of your food and drink habits can help protect your gut during the heatwave.
Do’s:
- Stay hydrated by drinking clean, filtered, or boiled water; oral rehydration solutions (ORS) are also beneficial.
- Opt for freshly prepared, light meals that are easy to digest, such as steamed foods or curd rice-based dishes.
- Include natural probiotics like yogurt to support gut health.
- Wash your hands thoroughly before eating and after using the toilet.
- Keep food at the right temperature and consume it within safe time limits.
- Choose whole fruits over cut or pre-packaged ones to minimize contamination risk.
Don’ts:
- Avoid eating street food or food that has been left uncovered or at room temperature for extended periods.
- Skip spicy, oily, or deep-fried foods that can trigger acidity and indigestion.
- Limit the consumption of sugary, caffeinated, and carbonated drinks, as they contribute to dehydration.
- Do not drink untreated water or ice from unreliable sources.
- Avoid overeating, digesting large meals in the heat can be harder on your body.
- Don’t ignore symptoms like diarrhoea, vomiting, abdominal pain, or stubborn acidity, seek medical help promptly.
Protecting Your Eyes from Summer Strain
Dr Niteen Dedhia, Medical Director, Ojas Maxivision Eye Hospitals, Mumbai
Commuting in the peak summer heat can be harsh on your eyes, especially due to sun glare, dust, and prolonged exposure to air-conditioning. Dr Niteen Dedhia explains that these factors can lead to dryness, redness, irritation, and even infections.
Do’s:
- Wear UV-protective sunglasses when outdoors. If traveling by bike or walking long distances, choose wraparound sunglasses to protect from both sunlight and dust.
- Stay hydrated and make an effort to blink consciously, especially in air-conditioned environments, to keep your eyes moist.
- Keep your eyewear clean to avoid blurry vision and unnecessary eye strain.
Don’ts:
- Avoid rubbing your eyes, even if they feel itchy or watery, rubbing can worsen irritation and increase the risk of infection.
- Don’t sit directly under an air-conditioning vent as it can dry out your eyes faster.
- Avoid using over-the-counter eye drops for redness without a doctor’s recommendation, as they can worsen dryness.
For Contact Lens Users
If possible, switch to daily disposable lenses during the summer months. Always carry lens solution and a case, and remove lenses if you feel discomfort or dryness.
How to Protect Your Kidneys in Extreme Heat
Dr Haresh Dodeja, Director of Nephrology, Fortis Hospital, Kalyan
Dr Haresh Dodeja highlights that heat and dehydration can be particularly hard on your kidneys, increasing the risk of kidney stones, urinary infections, and other complications. Staying hydrated and managing your electrolytes properly are key to preventing kidney stress.
Do’s:
- Drink adequate fluids throughout the day, especially if you’re sweating heavily. Hydration helps your kidneys filter toxins and maintain proper function.
- Include fluids that restore electrolytes, such as coconut water or ORS, to keep your energy levels up and prevent fatigue.
- Understand when to take a “sick day” and adjust medications under medical supervision if dehydration or heat stress occurs.
- Urinate regularly to help flush out toxins and reduce the risk of kidney stones and infections.
Don’ts:
- Never ignore signs of dehydration, such as dark urine or dizziness. Dehydration can significantly impact kidney function.
- Be cautious with certain medications like diuretics or NSAIDs, as they may worsen dehydration or kidney stress.
- Don’t let your urine become too concentrated; poor hydration can lead to kidney stones.
- Avoid excessive fluid loss due to sweating without replenishing with water or electrolyte-rich drinks.
Protecting Yourself During the Heatwave
Whether it’s keeping your gut healthy, protecting your eyes, or ensuring your kidneys are functioning properly, the summer heatwave calls for extra caution. Commuters must stay proactive by following expert tips and making simple changes to their daily routine.
By doing so, you can reduce the risk of heat-related illnesses and stay refreshed and safe as you travel to work.
Stay hydrated, stay safe, and remember: your health should always be your priority, no matter how high the temperatures climb.
