Heatwaves have become a persistent public health concern, especially in cities that retain heat. With rising temperatures and the impact of climate change, prolonged exposure to extreme heat can lead to dehydration,
heat exhaustion, and even heatstroke if not managed properly.
Dr. Ankush Garg, Consultant Physician, Kailash Hospital, Greater Noida, shares what you need to know:
Staying hydrated is essential during extreme summer conditions. By the time you feel thirsty, your body may already be dehydrated. It is important to drink water consistently throughout the day and include natural cooling fluids such as coconut water, buttermilk, and fresh fruit juices without added sugar. For those working outdoors, maintaining electrolyte balance is especially important, as it directly impacts energy levels and overall performance.
Daily routines also need to be adjusted to cope with the heat. The peak heat hours between 12 PM and 4 PM should be avoided as much as possible. When stepping out, opt for lightweight, loose-fitting cotton clothing, along with sunglasses and head coverings for protection. Applying sunscreen is equally important, as it helps protect the skin and reduces heat absorption.
Diet plays a key role in managing body temperature. Consuming water-rich foods such as cucumbers, watermelon, and leafy greens can help keep the body cool. It is best to avoid heavy, oily, and overly spicy meals, as they tend to increase body heat. Smaller, lighter meals throughout the day are easier to digest and help maintain energy levels.
Indoor cooling strategies are equally important. Ensure proper ventilation, use curtains to block direct sunlight, and spend time in shaded or air-conditioned spaces whenever possible. Simple practices like taking lukewarm showers can also help regulate body temperature.
Recognising early warning signs is critical. Symptoms such as persistent fatigue, dizziness, nausea, excessive sweating, and confusion should not be ignored. Prompt cooling, hydration, and medical attention, if needed, can prevent the condition from becoming severe.
Ultimately, surviving a heatwave is not about last-minute measures but about building consistent, everyday habits. Staying aware, prepared, and proactive is key to protecting your health during extreme summer conditions.
