Health & Wellness

Health & Wellness

Summer Health Risks: How to Stay Safe in Extreme Heat

Summer Health Risks: How to Stay Safe in Extreme Heat

Apr 7, 2025

Apr 7, 2025

thermometer showing extreme summer heat with sun in the background
thermometer showing extreme summer heat with sun in the background

Ah, summer—that golden time of mangoes, long drives, and pretending we can handle 45°C heat like pros. But let’s be honest: Indian summers can feel less like a season and more like a survival challenge.

And when the heat feels like it's personally attacking you? That’s when things can get serious.

So, how do you enjoy the sunshine without turning into a human jalebi?

Why Extreme Heat Is More Than Just “Uff, Garam Hai”

Heatwaves aren’t just about sweaty backs and melted lipstick. Prolonged high temperatures can seriously affect your health—especially if you're:

  • Elderly or a child

  • Pregnant

  • Have existing medical issues

  • Or… someone who refuses to drink water unless it’s tea ☕

Here’s what heat can do to your body:

  • Heat cramps: Painful muscle spasms—usually after exercise or dehydration.

    person holding leg suffering from heat cramps due to dehydration
  • Heat exhaustion: Headache, fatigue, dizziness. It’s your body yelling “enough!”

  • Heat stroke: The big one—can cause confusion, unconsciousness, even death. It’s a medical emergency.

Your Ultimate Summer Survival Guide

Ready to beat the heat like a boss? Here’s what actually works:

1. Hydrate Like It’s Your Job

Water is your best friend. And no, chai doesn’t count. Keep sipping throughout the day—even before you feel thirsty.

Pro Tip: Add lemon, mint, or cucumber slices to make your water extra refreshing. It’s like a spa day in a bottle.

smiling woman holding a glass of fresh drinking water to stay hydrated

2. Dress Smart, Not Sweaty

Choose light-colored, loose-fitting cotton clothes. Dark colours attract heat like mosquitoes to a picnic.

Style Bonus: Rock a wide-brimmed hat and sunglasses. Stay cool AND look cool.

3. Love the Shade

If you're outside, stay under trees, umbrellas, or anything that casts a shadow. If you're indoors, use curtains to block direct sunlight.

Hack: Set up a mini balcony tent using an old bedsheet—shade + style.

4. Avoid Outdoor Work Between 11AM to 4PM

This is the danger zone. Plan walks, errands, or workouts for early morning or after sunset.

Reminder: If it’s too hot for you, it’s too hot for your pets too!

5. Cold Showers > Cold Drinks

A quick cold shower or foot soak can lower your body temperature faster than chugging a soda.

Chilled Tip: Keep a wet towel in the fridge—instant relief for your face and neck.

assorted chilled soft drink bottles and cans on ice in summer

What to Eat (and Avoid) in Extreme Heat

Your body already feels like it’s in a tandoor—don’t make it worse with greasy food.

Best Summer Foods:

  • Watermelon, cucumber, coconut water = hydration heroes

    refreshing watermelon and cucumber summer drink with mint and lime
  • Curd, buttermilk = cooling for the gut

  • Leafy salads, fruit bowls, lemon juice

Skip These:

  • Deep-fried snacks (sorry samosas)

  • Spicy curries (unless you want to sweat even more)

  • Alcohol and caffeine—they dehydrate you faster than a Delhi auto disappears after you wave it down

Warning Signs You Shouldn’t Ignore

Call a doctor immediately if you or someone around you experiences:

  • No sweating despite heat

  • High fever, rapid pulse

  • Confusion or fainting

  • Muscle cramps that don’t go away

Heat stroke can sneak up fast—so always err on the side of caution.

Summer is amazing—but only if you respect the heat. Stay indoors during peak hours, load up on hydrating foods, and check on your elders, kids, and pets regularly.

Your umbrella, your water bottle, and your fridge—they’re your holy trinity this season. 🧊🌞🧴

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