5 Expert-Backed Ways to Stay Cool and Healthy During India’s Scorching Summers

As India witnesses some of the hottest summers globally, particularly in metropolitan cities where temperatures often soar above 40°C (104°F), staying cool and healthy becomes paramount. The sultry heat can lead to numerous health problems that disrupt daily life, especially for those who spend extended hours outdoors. Fortunately, with some strategic tweaks to your diet and lifestyle, you can navigate through the harsh summer months. Here’s what Irin Memon, Consultant Nutritionist at Bhailal Amin General Hospital, recommends to survive and thrive in extreme heat.

1. Hydration Matters

Staying hydrated is the simplest yet most effective way to combat extreme heat. Many of us overlook adequate water intake in our busy daily routines. Dehydration can lead to fatigue, dizziness, and even headaches. During the sweltering summer months, we lose significant fluids and electrolytes through sweat.

Memon advises, “Water should be your best friend. Aim for at least 8-10 glasses a day, and more if you’re active outdoors. You can enhance hydration by infusing electrolytes naturally; drinks like coconut water and lemon water (with salt and a hint of sugar) are excellent options. Avoid caffeine, alcohol, and sugary sodas, as they can further dehydrate your body.”

2. Embrace Seasonal and Cooling Foods

Your diet plays a crucial role in how your body handles heat. Memon encourages incorporating seasonal foods that provide hydration and cooling effects. Think of foods like cucumber, watermelon, and green leafy vegetables, which not only quench thirst but also keep you nourished without overloading your digestive system.

“Nature provides us with exactly what we need during summer. Include water-rich fruits and vegetables, yogurt, and whole grains in your meals. Steer clear of fried and spicy foods, as they can aggravate body temperature and hinder digestion,” Memon suggests.

3. Plan Your Meals Wisely

Being mindful about meal times can greatly affect how your body copes with the heat. Memon stresses avoiding heavy, late-night meals that could disrupt sleep and put unnecessary strain on your digestive system. Instead, she suggests smaller, more frequent meals that are easier to digest.

“Opt for a light breakfast of fruits or dishes like upma or poha, have a moderate lunch with dal, rice, and salad, and keep dinner light with options like soup or khichdi. Stick to a regular eating schedule and skip late-night heavy foods,” she explains.

4. Adjust Your Daily Routine

Making minor adjustments to your daily routine can help minimize the impact of extreme heat. Memon recommends engaging in physical activities during cooler parts of the day, such as early morning or late evening, and staying indoors when the sun is at its peak between 12 PM and 4 PM.

“Adapt your lifestyle like you adapt your meals. Exercise should be regular but timed wisely. Wear loose, breathable clothing, and don’t forget essentials like hats, sunglasses, and sunscreen when stepping outside. At home, keep your environment comfortable by utilizing curtains to block out sunlight and using fans or air conditioning efficiently,” she advises.

5. Listen to Your Body

Paying attention to your body’s signals is crucial during the heat. If you start feeling lightheaded, crampy, or excessively sweaty, take it as a warning sign. Memon emphasizes the importance of rest and hydration if you encounter symptoms of heat exhaustion.

“Be aware of signs like dizziness and headaches. If you start experiencing these, find a cool location, hydrate, and allow yourself to rest. Fatigue is common in extreme heat, so ensure you’re getting enough sleep and consider short power naps to recharge,” she suggests.

By following these expert-backed tips, you can not only beat the heat but also maintain your health and well-being throughout India’s intense summer months. Keep these strategies in mind and make summer your season of vitality!