As several parts of the world continue to reel under a heatwave, health officials everywhere have issued warnings advising people — especially the elderly, pregnant women, people with chronic health conditions and children — to stay indoors.
Surviving the heat
Here are 16 simple tips from experts on surviving the summer heat when stepping out is inevitable.
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Learn to identify signs of heat-related illnesses
“A high-grade fever is one of the warning signs of a heatstroke, which is a medical emergency,” says Dr Somnath Gupta, consultant physician and diabetologist, Yashoda Hospitals, Hyderabad. “However, many overlook this and assume that an infection is the cause.”
He adds that it is important to know how to recognise the signs of heat-related illnesses such as a heatstroke and heat exhaustion. “In cases of heatstroke, the person will require immediate medical attention,” says Dr Somnath.
Other signs of heat-related illnesses to watch out for include profuse sweating, dizziness, headaches, nausea and confusion.
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Hydrate yourself
Dr Sanjay Gupta, internal medicine specialist at HCMCT Manipal Hospitals, Dwarka, New Delhi, says that one of the basic principles of protecting yourself from extreme heat is proper hydration. “Hydrate yourself with half a litre of water with some salt before going out,” he says. “This will prevent you from getting dehydrated at least for two to three hours.”
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Choose coconut water over packaged beverages
Coconut water is a perfect hydration solution and much more effective than packaged, marketed beverages, says Dr Sanjay.
Dr Somnath says that a glass of buttermilk with extra salt can also help in faster hydration by replenishing electrolytes faster.
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Wear airy cotton clothes, avoid tight clothes
Wearing airy, light-coloured, lightweight cotton clothes, preferably having pores, will make sure that there is proper ventilation across the surface of the body, says Dr Sanjay, adding that one should avoid wearing tight clothes — especially tight jeans and tight undergarments. “This is one of the leading causes of fungal infections in humid weather,” he says.
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Be wise about your diet
Don’t go outdoors during a heatwave right after eating fried or fatty foods, cautions Dr Sanjay. “It will make you short of breath and make you feel very hot because the metabolism of your body is already high after eating a fat- and carb-rich diet,” he says. “Whenever you are going out, eat some light salads or fruits instead — sprouts, curd, veggies like cucumber, sweet lime juice, etc will help.”
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Use sunscreen, personal fan
Wearing sunscreen before going outside can help ward off some heat-related skin diseases, say experts. Small, personal battery-run fans which can be carried around easily can be used for some quick relief.
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Always carry an umbrella or headscarf
Dr Sanjay says that villagers are often seen wearing a ‘patta’ or a cotton headscarf when out and about on a sunny day. “This is actually very protective,” he says. “Similarly, an umbrella can act as a barrier against the heat to an extent.” Dr Somnath says that protective gear like sunglasses and hats can provide an additional layer of protection.
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Carry a handkerchief, dip it in water, wipe face and neck
Carry a very soft, cotton handkerchief on you when you go out. “You can dab it with water and wipe your face and neck with it frequently,” says Dr Sanjay.
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Take a break, move to a shaded area
In case you feel tired and drained out while being out when it is sunny, take a break and move to a cool place immediately and hydrate yourself, advises Dr Sanjay.
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Do not drive around without air conditioning
Make sure your car’s AC unit is in good shape by getting it serviced every three to four months, especially before the summer season starts. Make sure the AC unit is not spewing out filthy air since that can lead to a host of respiratory issues, says Dr Sanjay.
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Stay away from hot cars
Try to park your car in a shaded area always. Dr Sanjay warns against entering a closed, hot car — in case you parked in a sunny area. “Open all the doors and switch on the air conditioning,” he says. “Let the heat go out slowly. Otherwise, you will be coming into a searingly hot vehicle from outside, where the temperature is comparatively lower. This affects your hypothalamus or the temperature regulation centre of the brain.”
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Hydrate yourself even if you’re in a car with AC
Once you’re inside a car with air conditioning, you’re comfortable. But it is still important to hydrate yourself. Take a litre of fluid along with you during car rides and take frequent sips of water.
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Avoid alcohol
While the idea of sipping chilled beer during a hot summer day can sound tempting, experts advise against it. “Alcohol and beer can severely dehydrate you, so it is best to stay away from these beverages — especially during peak summers,” says Dr Somnath.
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Use an ice pack on the armpits to cool down
If you are feeling worn out due to the heat, it might help to buy an ice pack and use it on the areas of the body where the heat is most felt. Dr Somnath says these include the armpits, forehead, earlobes, palms and soles.
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Plan your outdoor activities during cooler times of day
In scenarios where outdoor activities are unavoidable, plan ahead to avoid stepping out during the peak sunny hours, if possible, say doctors.
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Be extra cautious about vulnerable groups
One should constantly monitor the outdoor activities of those who are vulnerable to the effects of extreme heat, such as people with some chronic diseases, elderly people, children and pregnant women.
