Is It Getting Too Hot to Handle? Keep Cool with These Easy Heat Hacks

While summer can be magical with vacations and adventures, soaring temperatures and heatwaves driven by climate change turn cities into scorching hot spots. India's summers are becoming progressively hotter, with a noticeable rise in heat waves each year. 

Heatwaves are prolonged periods of excessive heat that can affect your comfort and health. During a heatwave, it’s crucial to recognise the signs of heat-related illnesses like heat cramps, heatstroke, and heat exhaustion. 

• Heat cramps: Fatigue, painful muscle cramps usually in the legs and abdomen, excessive sweating, often accompanied by a fever.
• Heat exhaustion: Fatigue, weakness, dizziness, headache, nausea, vomiting, muscle cramps, and heavy sweating.
• Heat stroke: Extremely high body temperature, flushed skin, intense headache, muscle cramps, confusion, and loss of consciousness. Get medical attention right away if you experience any of these symptoms.
  
  Symptoms of heat-related illnesses can be scary, but don't worry; you've got this. Outshine the sun with our summer cooling tips.

Dr Varun Dhir, MBBS, MD Medicine, Chandigarh, advises, “Heat exhaustion and cramps are more common than heatstroke, especially among the elderly with cardiac and kidney conditions, as well as some healthy young adults. Proper hydration is crucial but should be managed carefully, particularly for patients with heart and kidney issues. It is also advised not to exercise outdoors during peak heat hours.”

There are many ways to keep cool in hot weather. Don't let the sun have all the fun!

1. Stay hydrated: Drink water regularly throughout the day, even if you’re not feeling thirsty. Store the drinking water in earthen pots or temperature-regulated containers to keep it cool. Besides water, coconut water, lassi, and buttermilk are great options. Avoid sodas, caffeinated and alcoholic beverages. Eat plenty of hydrating fruits and vegetables, such as strawberries, cucumbers, and watermelons.  Don’t miss out on mangoes in the summer. Indulge in cool summer delights like jaljeera, aam panna, falooda, and kokum sharbat.
2. Dress for the weather: Wear lightweight, loose-fitting cotton clothes and wear a wide-brimmed hat and UV-protective sunglasses.
3. Look for shade and limit sun exposure: Reduce outdoor activities during the day’s hottest hours (from 10 a.m. in the morning to 4 p.m. in the evening), and always find shade when outdoors. An Umbrella can also provide much-needed shade when necessary. 
4. Sunscreen is essential: Use sunscreen liberally to shield your skin from harmful UV rays and prevent sunburn.
5. Cool your living space: Use air conditioning or fans to maintain comfortable indoor temperatures. Keep blinds or curtains shut to block out sunlight and stay cool. Hang khus curtains made of green vetiver grass at windows and doorways. Sprinkle with water; they cool the air and absorb moisture, acting as natural air conditioners, an eco-friendly way to reduce electricity bills.
6. Cool compresses to stay cool: Use cold compresses or ice packs on your neck and wrists. It’s almost like hitting the refresh button—one of the best things to keep cool in the heat.
7. Enjoy water activities: A refreshing shower or bath can offer temporary relief from the heat. If you can access a pool or lake, swimming is a smart way to stay cool outside.
8. Eat light meals: Choose light, easily digestible foods and avoid heavy, spicy, or greasy foods.
9. Be aware of heat-related illnesses: Cool down immediately if you feel unwell, and seek medical help if necessary.
10. Stay informed and supportive: Check weather forecasts and ensure that vulnerable individuals, such as the elderly and children, are safe and adequately hydrated.

Staying cool in the heat doesn’t have to be a challenge. Keep yourself hydrated, dress appropriately, stay in the shade, and cool your living space, and you will survive the summer without melting away. Remember to keep an eye on your health and weather forecasts and look out for others during heatwaves. With these summer heat safety tips, you’ll beat the heat and make the most of every sunny day. 

Keep yourself hydrated, avoid outdoor activities during peak heat hours, wear lightweight clothing, use fans or air conditioning, and watch the weather forecast.

Stay indoors during peak heat hours, wear breathable clothing, drink hydrating fluids, and drink rehydrating fluids. Avoid alcoholic and caffeinated drinks. Take a cool shower to bring down your body temperature and keep your living space cool. Additionally, check on vulnerable individuals to ensure their safety.

To cool your home naturally, use fans, block sunlight with curtains, and try hanging khus curtains on windows and doorways.

Stay hydrated, wear light clothing, and avoid going out during peak heat hours. Use fans or air conditioners, and take cool showers to refresh yourself.

You can still exercise during cooler times of the day, but be sure to stay hydrated, wear suitable clothing, and take breaks when needed. It’s best to avoid intense activities when the outside temperature is high.

Heat cramps, dizziness, rapid heartbeat, nausea, excessive sweating, and flushed skin are signs of overheating.

Keep the room ventilated, take a cool shower before bed, and use cold packs on pulse points.