Introduction

As summer rolls into April in India, where temperature soars and brings lots of challenges. Each year, this time from April to June is more difficult due to the scorching and intense heat of the sun. This carries lots of diseases, such as dehydration, heart stroke, high BP, etc.
Thus, rising temperatures affect the daily routine as well as well-being. So, it becomes very important to stay hydrated and cool during this time of the year.
According to research, every year the heat waves are increasing. The rising global temperature, pollution, and burning of trees are making this more fierce. Whether you are indoors or outdoors, it is necessary to keep an eye on best practices to stay cool. From efficient home cooling techniques to tips on staying hydrated, this step-by-step guide will provide you with essential strategies to navigate the hot summer months.
So, read it thoroughly and stay strong and well prepared to face the challenges due to heatwaves.

What is a heatwave?

A heatwave is the prolonged duration of an excessively hot climatic condition. This is due to the high humidity. Even the WMO (World Meteorological Organization) said that a continuous increase in the temperature for five consecutive days is considered an intense heatwave. Actually, when the temperature exceeds 4.5℃ for plain areas and 6.5℃ for hilly areas.
With the exploitation of nature, climate change is making it more challenging. This is why taking preventive measures is necessary.

Adverse Impacts of Intense Heat

• Intense heat poses health risks like dehydration and heat-related illnesses.

• Productivity dips as physical and cognitive abilities decline in high temperatures.

• Infrastructure faces strain from increased energy demands and potential failures.

• Environmental impacts include water resource strain and air quality degradation.

• Intense heat exacerbates existing health issues and disproportionately affects vulnerable populations.

• Daily routines are disrupted, and outdoor activities become challenging during heatwaves.

Effective Tips to Stay Cool and Safe from the Sweltering Heat

• Stay Hydrated

Water is essential for regulating body temperature and preventing dehydration, especially in hot weather. This is because you lose more fluids through sweat. This leads to dehydration, which causes fatigue, dizziness, headaches, and even heatstroke.
So, always carry a reusable water bottle with you and sip water throughout the day, even if you do not feel thirsty. Moreover, avoid sugary or caffeinated beverages, as they can contribute to dehydration. Add mint, lemon, watermelon, buttermilk, etc. to the diet.

• Dress Appropriately

Lightweight, loose-fitting clothing allows air to circulate around your body. This also helps to cool you down. Thus, it is also recommended to use natural fabrics like cotton and linen that are breathable and absorbent.
Light-coloured clothing reflects sunlight, while dark colours absorb heat, so opt for lighter shades to stay cooler.

• Seek Shade

Direct exposure to the UV rays of the sun quickly leads to sunburn and overheating. So, seek shade whenever possible, especially during the hottest parts of the day. Even if possible, stay indoors between 10am and 4pm If you are outdoors, use umbrellas or trees to create shade and protect yourself from the sun’s intense heat.

• Use cooling devices

Fans and air conditioners help circulate air and lower indoor temperatures. As a result, it provides relief from the heat. Cooling towels, handheld fans, and misting sprays are also effective for cooling down on the go. So, it is advisable to make wise use of every cooling device. 

• Limit outdoor activities

High temperatures and humidity make outdoor activities uncomfortable and dangerous. If possible, schedule outdoor activities for early morning or late evening when temperatures are cooler. If you need to be outdoors during the day, take frequent breaks in shaded areas.

• Take cool showers or baths

Cool showers or baths help lower your body temperature and provide immediate relief from the heat. The water does not need to be cold; lukewarm water is sufficient to cool you down without causing shock to your system. Alternatively, splash cool water on your face, neck, and arms throughout the day to stay refreshed.

• Protect Your Skin

Sunburn not only causes discomfort but also increases your risk of skin cancer. So, do not forget to apply sunscreen with a high SPF (at least 30) to all exposed skin. Apply it to the face, neck, arms, and legs. Reapply sunscreen every two hours, or more frequently if you’re sweating or swimming. Wear lightweight, long-sleeved shirts, pants, hats, and sunglasses to protect yourself from the sun’s harmful ultraviolet rays.

• Keep indoor spaces cool

Closing curtains, blinds, or shades during the day helps block out sunlight and heat, keeping indoor spaces cooler. Open windows and doors in the evening and early morning to allow cool air to circulate through your home. Further, use fans or air conditioners to maintain a comfortable indoor temperature.

• Eat light meals

Heavy, rich foods can increase your body’s metabolic heat production. This also makes you feel hotter. Due to this, opt for lighter, refreshing meals that are high in water content, such as salads, fruits, vegetables, and lean proteins. Eating smaller, more frequent meals throughout the day can also help regulate your body temperature. Thus, it prevents overheating.

Conclusion

All in all, staying safe and cool during a heatwave is essential for our health and well-being. By following these simple tips, such as staying hydrated, dressing appropriately, seeking shade, and using cooling devices, we can better cope with the intense heat.
It’s also equally important to prioritise our health and take preventive measures to avoid heat-related illnesses. Stay hydrated, stay cool, and stay safe!

Author: mayank