Summers are already here and India is going through an extreme heat wave. Late arrivals of monsoons worsen the conditions, especially in the north India plains. Heat makes us feel tired and annihilated. If exposed to heat more than what our body can tolerate, it could lead to a heatstroke.
Here are 10 tips that will help you to beat the heat :
1. Wear summer friendly clothes
Wear light weight, light coloured, breathable material cloth like cotton and linen over synthetic. Cotton and linen fabric absorb sweat and do not stick to your body. Try to avoid black, it will make you feel hotter.
2. Stay hydrated
Getting dehydrated during summers is a problem. Lack of water will make you feel tired and lethargic. Stay hydrated and drink water throughout the day. Try to carry water bottle when going out. Adding glucose in water is a good idea after coming in from heat.
3. Exercise in moderation
Exercise during cooler times of the day, avoid sweating too much. Take a sip of water after every few minutes while exercising. Avoid exercising on very hot days.
4. Take a cool shower
It can be refreshing and will help in maintaining the body temperature. Take as many showers as you want when you really feel hot (but also try to save water as much as possible).
5. Take proper diet
Eat a healthy and light diet full of fruit and fresh vegetables. Avoid foods that produce heat such as red meat and dry fruits. Sweet lovers must avoid ghee-rich halwas and should opt for lighter sweet dishes like ice creams. Also, don’t skip your breakfast.
6. Take small and frequent meals
Although you should always take small and frequent meals during the day. But it becomes extremely important during the summers, as small and frequent meals help the body in breaking down the nutrition easily and prevent low blood pressure and dizziness during summers.
7. Avoid Alcohol
Do not drink alcoholic beverages, tea and coffee or other caffeine drinks because they speed up fluid loss. Instead go for lighter drinks like lemonade or fresh juices, they will help you in keeping yourself hydrated.
8. Use sun screen
Apply a sunscreen with a safe SPF (Sun Protection Factor). Go for at least SPF 30. Apply it 20-30 minutes before you leave home. Reapply sunscreen after every 2 hours if you are out for too long.
9. Sunglasses and hats
Sunglasses should be worn around the year and not only in summers. It is good to wear a pair of sunglasses which blocks 99 to 100% UVA and UVB light. If it is necessary to go out during noon time, then you must wear a hat with at least a 3-inch brim which will cover areas like your scalp, ears, your neck and back from direct heat (although people don’t prefer to wear it in India).
10. Common sense
Use your common sense in protecting yourself from heat. If you feel staying inside is better than going out then avoid going out. Postpone your plans and schedule your meetings or outings in the mornings or evenings. If you feel too hot then open the windows, turn on the fan or AC and enjoy at home.
We hope these tips help you in beating the scorching heat this summer!
