As temperatures soar across the country this summer, health experts are urging people to take precautions to stay safe and hydrated. With rising cases of heatstroke and dehydration reported in several states, including Maharashtra, Gujarat, and Delhi, following some simple but effective health tips can make a big difference in avoiding heat-related illnesses.
Here are 10 essential summer health tips backed by experts to help you stay cool, energized, and illness-free this season:
1. Stay Hydrated Throughout the Day
According to the Indian Council of Medical Research (ICMR), adults should drink at least 2.5 to 3 liters of water daily during summer. Carry a water bottle wherever you go and consider adding natural electrolytes like coconut water or lemon juice with salt and sugar to replace lost minerals.
2. Eat Seasonal Fruits and Vegetables
Nutritionists recommend including water-rich fruits like watermelon, muskmelon, cucumber, and oranges in your daily diet. These help maintain hydration, offer antioxidants, and reduce internal body heat. Leafy greens, zucchini, and tomatoes are also excellent summer staples.
3. Avoid Caffeine and Alcohol
Excessive consumption of coffee or alcohol can lead to dehydration. “Both act as diuretics, which increase fluid loss,” says Dr. Rekha Sharma, a Delhi-based dietician. Opt for herbal teas, fresh juices, or buttermilk instead.
4. Dress Light and Right
Wear light-colored, loose-fitting cotton clothes to allow your skin to breathe and sweat to evaporate. Avoid dark, synthetic fabrics that trap heat and moisture, increasing the risk of rashes and heat exhaustion.
5. Protect Your Skin
Use a broad-spectrum sunscreen with at least SPF 30, even if you’re indoors near windows. Dermatologists also suggest reapplying every 2–3 hours if you’re outside. Wide-brimmed hats and sunglasses provide added protection against harmful UV rays.
6. Plan Outdoor Activities Wisely
Avoid venturing out between 12 PM and 4 PM when the sun is at its peak. If necessary, carry an umbrella or a cap, and try to rest in shaded or air-conditioned areas.
7. Prioritize Hygiene
Sweating increases the chances of skin infections, especially fungal ones. Bathe twice a day, wear clean clothes, and change undergarments daily to maintain hygiene and freshness.
8. Eat Light and Cook Fresh
Heavy, oily meals slow down digestion and can cause discomfort in the heat. Eat small, light meals prepared at home using fresh ingredients. Avoid street food, which can spoil easily and lead to food poisoning during hot months.
9. Monitor Vulnerable Groups
Infants, the elderly, and those with chronic illnesses are more susceptible to heat-related issues. Make sure they are well-hydrated, kept in cool environments, and monitored for signs of fatigue, confusion, or dizziness.
10. Stay Active—But Smartly
Exercise during cooler parts of the day, like early morning or late evening. Choose indoor workouts or swimming to stay fit without overheating. Always hydrate before, during, and after your workout.
With the India Meteorological Department predicting above-normal temperatures in several regions this May and June, these preventive measures are not just advisable—they’re essential. By making these smart, summer-specific lifestyle adjustments, you can enjoy the season while safeguarding your health.
Remember, summer doesn’t have to be synonymous with discomfort—just a little care can go a long way. Stay cool, stay safe!
