Protecting Yourself from Heat Waves in Summer

Summer is a time for fun and outdoor activities, but it’s important to take precautions to protect yourself from the scorching heat. Research estimates that by 2025, heatwaves will impact more than 300 million people in India. These extreme weather conditions, often linked to climate change, can lead to dehydration, heatstroke, and even death. Therefore it is crucial to follow the guidelines provided by the National Disaster Management Authority, India.

Do’s and Don’t in Heatwave

Avoiding Sun Exposure

One of the most effective ways to protect yourself from the heat is to avoid going out in the sun, especially between 12.00 noon and 3.00 p.m. This is when the sun’s rays are the strongest and can cause severe heat-related illnesses.

Staying Hydrated

Drinking sufficient water is crucial during hot summer days. Even if you don’t feel thirsty, it’s important to drink water as often as possible. Carry a water bottle with you while traveling to ensure you stay hydrated throughout the day. Avoid alcohol, tea, coffee, and carbonated soft drinks, as they can dehydrate your body. Instead, opt for homemade drinks like lassi, torani (rice water), lemon water, buttermilk, etc., which help to rehydrate the body.

Dress according to the Weather

Make sure to wear lightweight, light-colored, loose, and porous cotton clothes to keep yourself cool. Use protective goggles, an umbrella, or a hat to shield yourself from the sun’s rays. Wear appropriate footwear, such as shoes or chappals, to protect your feet from the hot ground. 

Plan your activities

Reschedule workouts or outdoor chores when the temperature is mild during early hours or late evenings. Avoid strenuous activities when the outside temperature is high, and if you work outside, use a hat or an umbrella and also use a damp cloth on your head, neck, face, and limbs to keep cool. If you work outside during the day, take frequent breaks in shaded areas, use a cooling damp cloth, and wear a hat and umbrella for additional protection.

Eat balanced meal

It’s important to avoid high-protein food and not consume stale food, as they can increase body heat. If you start feeling faint or ill, it’s crucial to see a doctor immediately. Additionally, never leave children or pets in parked vehicles, as the temperature inside can rise dangerously high.

Keeping Your Home Cool

When it comes to keeping your home cool, use curtains, shutters, or sunshades to block out the heat during the day. Open windows at night to let in the cooler air. You can also use fans and damp clothing to create a cooling effect, and taking frequent baths in cold water can help you stay cool and refreshed.

Care for Animals

Animals are also susceptible to heat-related illnesses, so make sure to keep them in the shade and provide them with plenty of water to drink.

Wrap up

By following these guidelines, you can protect yourself and your loved ones from the harmful effects of heat waves. Remember to stay hydrated, avoid sun exposure during peak hours, and take necessary precautions to keep cool. Stay safe and enjoy the summer!