Survive the Summer: How to Stay Cool and Healthy During Heatwaves

Heatwaves are common during India’s summer season. The harsh heat can make people extremely uncomfortable and, in rare cases, it can be fatal. Prolonged exposure to excessive heat weather can lead to serious health issues, including heat exhaustion and the more severe heat stroke, which can be fatal in rare cases. That’s why it’s crucial to stay cool, well-hydrated, and alert to the warning signs of heat-related illnesses when temperatures soar.

In this blog, we will share some important tips on how to stay safe in hot weather along with dietary recommendations to help keep your body cool and refreshed throughout the summer.

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How to Stay Safe in Hot Weather: Tips and Tricks 

Heat waves often bring extreme temperatures that can be both uncomfortable and risky. Here are some suggestions as to how to stay safe in hot weather: 

• Stay Hydrated 

In tropical countries such as India proper hydration is the key to preventing the perilous effects of heat waves.

• The human body is composed of 60-70% water. We need water to keep our brains and bodies functioning properly. 
• Nearly every biological function, including blood flow, requires adequate water. In addition, water helps maintain our body temperature. 
• So adequate consumption of water is recommended to keep up with increasing temperature in summer. Caffeinated beverages, on the other hand, are not recommended because they are diuretics and cause water loss– which is something we all must avoid!  

Tip: If you’re on the move, take a reusable metal water bottle with you. Sip from it regularly throughout the day to stay consistently hydrated and avoid dehydration.

• Light Fabric Outfits 

As the summer heat sets in, we transit to lighter attire, right? But why do lighter colours and natural textiles perform better in heat?

• Linen and cotton natural fibres absorb sweat while allowing the skin to breathe. Polyester, for example, can trap moisture against your skin, leaving you hot and uncomfortable.

Tip: Go for light prints on cotton and linen fabrics. 

• Eat Light and Fresh 

According to studies, our bodies may not digest oily or heavy foods in the summer. This is because the body preserves more energy processing smaller meals, but heavy meals require more energy to ingest, leaving you feeling sluggish. Knowing how to stay safe in summer means being mindful of your diet, focusing on lighter, easy-to-digest meals that keep your energy up and help you stay cool.

• Lighter, colder meals throughout the day can lower metabolism, benefiting your overall health.
• Yoghurt, raw vegetables, and leafy green vegetables such as spinach and peppermint are believed to have cooling characteristics and can help you feel more comfortable in hot weather.
• Eating a variety of fruits and vegetables is not only healthy for digestion, but it also helps you stay cool and hydrated.

Tip: Opt for fresh fruit salads, Chaas and green veggies in the Summers. 

• Make Sure You Have Home Insulation 

Home Insulation makes your home cool during hot summer days, making your living space more comfortable and energy-efficient.

• Proper insulation is essential for keeping your home cool in the summer and warm in the winter. Insulation can help you save money on energy while also making your home more pleasant.
• Dark-coloured roofs absorb heat, which increases cooling requirements. Consider placing reflecting materials – such as reflective paint, coatings, tiles, or metal roofing—to help deflect the sun’s rays and keep your home cooler naturally.
• The environment you stay in or spend maximum time in must be cooler to keep your body cool during hot days. 

Tip: Go for Home insulation to keep your home cool. 

• Limit the Alcohol Consumption 

Alcohol can increase dehydration and impair your body’s ability to regulate temperature. During hot weather, it’s best to limit your intake to prevent any chance of heat exhaustion.

• Alcohol use can hasten the onset of dehydration since it is a diuretic, which means it eliminates more fluid than the body absorbs.
•  Drinking alcohol in hot weather can raise your body temperature rapidly. As your body tries to cool itself, you’ll begin to sweat more. But if you’re dehydrated from alcohol, you won’t be able to sweat effectively, making it harder to regulate your temperature. Without this cooling mechanism, being out in the scorching sun can become extremely dangerous.

Tip: Choose for some hydrating fruit juices or coconut water instead of alcoholic beverages. 

• Sun Protection 

In summer, it is vital to remember sun safety, especially during peak sun hours– between 10 a.m. and 4 p.m.

• Make shade your first line of defense. Plan outings during times when you can find natural shade under trees or structures.
• Aim to be outdoors during early mornings or late afternoons when the sun is less intense.
• For unavoidable sun exposure, sunscreen is essential. Apply a broad-spectrum sunscreen with SPF 30 or higher to protect your skin.

Tip: Always carry a hat or scarf to ensure skin protection from heat waves. 

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• Exercise during early morning or late evening hours

It is vital not to change your schedule too much due to hot weather, but it may be necessary at times. 

• An early morning run may be better but exercising in the hot midday sun can lead to dehydration, heat exhaustion, or heatstroke.
• Consider the weather condition when planning your day, and if possible, confine physical activity to cooler hours. 
• If you decide to work out or play sports, make sure to drink plenty of water and take more pauses than usual to avoid placing unnecessary strain on your body.
• You should also take a lukewarm or chilly shower after working out to cool down. 

Tip: The best time to exercise in summers is early mornings, sunrise hours. 

Top Foods to Help Cool Your Body and Beat the Summer Heat

During hot weather, our bodies tend to overheat, leading to low energy levels and fatigue. Choosing the right cooling foods can naturally help regulate body temperature and keep you refreshed. Here are foods to reduce body heat:-

• Coconut Water – Naturally hydrating and rich in electrolytes.
• Cucumber – High water content and soothing for the body.
• Watermelon – Contains 90% water; great for hydration and cooling.
• Mint – Has natural cooling properties; can be used in drinks and chutneys.
• Curd/Yogurt – Cooling probiotic that aids digestion and refreshes.
• Buttermilk (Chaas) – Traditional drink that cools and hydrates.
• Aloe Vera Juice – Known for its cooling and detoxifying effects.
• Fenugreek Seeds (Soaked) – Helps lower body temperature when soaked overnight and consumed.
• Lemon Water – Replenishes lost fluids and cools the system.
• Pomegranate – Helps regulate internal body temperature.
• Melons (Muskmelon, Honeydew) – Great hydrating fruits for summer.
• Sabja (Basil) Seeds – When soaked in water, they naturally cool the body.
• Green Leafy Vegetables – Light, easy to digest, and help reduce heat buildup.
• Onions (Raw in salads) – Contain quercetin, which has natural antihistamine and cooling effects.
• Tender Coconut Flesh – Soft, hydrating, and refreshing.

Conclusion 

Staying safe in hot weather isn’t just about comfort—it’s essential for your well-being. By staying hydrated, eating light, dressing right for the weather, and protecting your skin, you can beat the heat with ease. Incorporating cooling foods like coconut water and fresh fruits into your daily routine keeps your body temperature regulated naturally. 

From simple lifestyle tweaks to mindful dietary changes, you can breeze through even the harshest heatwaves without breaking a sweat. Whether you’re indoors or out, proactive habits are your best protection. This summer, make safety your priority—and stay cool, healthy, and refreshed no matter how high the temperature rises. Knowing how to stay safe in summer can make all the difference in keeping you healthy and feeling great throughout the season.

Frequently Asked Questions 

What should I wear during a heatwave?

Opt for light colors like white, beige, or pastels, as they reflect the sun’s rays, keeping you cooler.

Are there any drinks I should avoid in hot weather?

Yes, avoid alcohol and caffeine as they are diuretics, leading to increased urination and dehydration.

Does sunscreen really protect from heat-related illnesses?

A sunscreen is crafted to protect your skin from sunburn, which can worsen overheating.

Is home insulation effective during summer?

Yes, it helps maintain a cooler indoor environment.

How can I keep kids safe in extreme heat?

Keep them indoors during peak hours, dress them in breathable fabrics, and ensure constant hydration.

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