For India, this means a harsher summer. Severe heatwaves can pose serious health risks such as dehydration, heat exhaustion and heatstroke. Children, the elderly and outdoor workers are at significant risk. Rising temperatures are no longer just an environmental challenge but they can also become a source of public health emergencies in our large country. A look at the numbers helps understand the grave health situation. As per the National Programme on Climate Change and Human Health’s Report on Heat-Health Preparedness and Responses Activities for 2024, India has seen 48,156 Suspected Heatstroke Cases (SHC), 269 Suspected Heatstroke Deaths (SHD) and 161 Confirmed Heatstroke Deaths (CHD) in 2024. Here are a few tips to look after one’s health:
Hydration
Excessive sweating caused by heatwaves or high temperatures can lead to a sudden drop in water levels in the human body. It is advisable to drink three to four litres of water daily. Fluid intake should be maintained using water and substitutes such as coconut water, buttermilk, and even lemon water. ORS (Oral Rehydration Solution) can be administered on a need basis. Sugary drinks can worsen dehydration and hence one should not rely on them. Consistent hydration can reduce the risk of heatstroke considerably.
Avoid peak sun
The risk of heatstroke rises during the peak sun hours – 12 PM to 3PM. Stay indoors or in the shade. As far as possible, use fans and damp towels for relief. Plan the day well in advance and avoid going out for work or otherwise during this period, especially if the weather forecast expects excessive heat. If a task can be done online, opt for it instead of an offline mode that mandates a visit to an office or travel in the peak sun.
Avoid switching from a very hot zone to very cold zone. For example, while stepping out of an air-conditioned office for a half hour commute in a non-AC vehicle towards another air-conditioned office, spend a minute or two in the shade after exiting the origin and spend a minute or two in the shade before entering the air-conditioned destination. That small layover in shade – the twilight zone - typically helps the body to adjust and avoids a situation of coping with extreme temperatures changes. Otherwise, frequent changes in temperature, as seen in the above example, can cause health issues over time.
Dress appropriately
Choose lightweight, loose-fit clothing, ideally made of cotton and other breathable materials. Opt for light colours including white, that reflect sunlight. Dark colours, especially black absorbs heat and hence best avoided. Wear a hat and sunglasses for optimum protection. Use an umbrella if required.
The marriage season and school vacations in summer lead to travel and family gatherings. Choose appropriate clothes, preferring protection from sun over style, especially for kids.
Diet and nutrition
Focusing on nutrition and the inclusion of cooling foods into the diet can help a lot. Fruits like watermelon, cucumber, and oranges can help keep the body hydrated. High-fibre and vitamin-rich foods, including green vegetables also help. Avoid very spicy or heavy-to-digest foods.
Strong immunity and a balanced diet can help you stay healthy in summer.
Home temperature
Cross-ventilation can reduce the temperature at home. The use of fans and air conditioners can also help. Servicing these appliances before temperatures rise helps ensure their timely and efficient use. The use of wet mats, blackout curtains and regular floor mapping can also help keep the temperature at home lower.
Despite all these efforts, we may suffer from heatwaves. Keep an eye on children and senior citizens. Symptoms such as nausea, rapid pulse and dizziness can be signs of a heatstroke. In such circumstances, stay in the shade, drink water with ORS, and consult a doctor as soon as possible. This summer, stay fit and help others.
