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Best Internal Medicine Doctor in Ghaziabad
Reviewed by

Dr. Mukta agarwal

Consultant - Internal medicine

Manipal Hospitals, Ghaziabad

Beat the Heat: Tips for Staying Cool and Healthy This Summer

Reviewed by:

Dr. Mukta agarwal

Posted On: Jun 17, 2024

blogs read 5 Min Read

How to Stay Cool in the Heat This Summer

Summer's here, and with it comes the sizzling sun and scorching temperatures. While basking in the sunshine can be enjoyable, excessive heat can pose health risks and leave you feeling drained. But fear not, fellow sun warriors! This blog equips you with effective tips on how to stay cool in summer.


Hydration is Your Superpower

  • Fill up with fluids: Aim for 8-10 glasses daily, even if you don't feel thirsty. All through the day, sip from a refillable water bottle that you carry.

  • Electrolyte Boost: Consider adding a pinch of salt or sugar to your water, or opt for sugar-free electrolyte drinks, especially after sweating heavily.

  • Fruity Refreshment: Include fruits and vegetables with high water content like watermelon, cucumber, celery, and oranges. They provide hydration and essential nutrients.

Dress to Save Yourself from Summer Heat, Not the Trend

  • Light and loose clothing: Opt for breathable fabrics like cotton or linen. Wearing light-coloured clothes helps you stay cooler by reflecting sunshine.

  • Sun protection is non-negotiable: Wear a wide-brimmed hat, sunglasses, and protective clothing (long sleeves, pants) when spending extended time outdoors.

  • Sunscreen is essential: Apply sunscreen with SPF 30 or higher broad-spectrum protection generously and reapply every two hours, or more often if sweating or swimming.

Seek Shade and Create a Cool Oasis

  • Limit midday sun: Plan outdoor activities for early mornings or evenings when the sun's intensity is lower.

  • Seek shade whenever possible: Utilize umbrellas, and awnings, or find refuge under trees during peak sun hours.

  • Cool down your living space: Keep curtains or blinds closed during the day. Utilize fans for air circulation and consider air conditioning during excessively hot periods.

Adjust Your Activity Levels

  • Listen to your body: Avoid strenuous activity during the hottest part of the day. If you must exercise outdoors, opt for early mornings or evenings.

  • Take cool showers or baths: A refreshing dip can help lower your body temperature and leave you feeling energized.

  • Plan cool indoor activities: Visit libraries, museums, or malls to escape the heat and enjoy some air-conditioned comfort.

Be a Good Samaritan

  • Check on vulnerable individuals: Elderly people, young children, and those with chronic health conditions are more susceptible to heatstroke.

  • Never leave children or pets unattended in parked cars: Even with windows cracked open, the temperature inside a car can rise rapidly, posing a serious health risk.

Diet for the Heat

  • Light and cooling meals: Opt for salads, soups, and fruits. Spicy foods can increase your body temperature, so consume them in moderation.

  • Limit sugary drinks and alcohol: These can dehydrate you and worsen the heat's effects.

  • Small frequent meals: Digesting large meals can generate heat. Throughout the day, choose to eat more frequently and in smaller amounts.

Home-made Drink drDnks that can Offer Relief in this Heat!

Here's a treasure trove of delicious and refreshing homemade Indian drinks to combat the heat and keep you cool and hydrated throughout the season.

  • Nimbu Pani (Lemonade): This quintessential Indian summer drink is a simple yet powerful thirst quencher. Squeeze fresh lemons in water, add sugar or jaggery (unrefined cane sugar) to taste, and a pinch of black salt for extra electrolytes.

  • Aam Panna (Raw Mango Drink): This tangy and flavorful drink is made with unripe mangoes, perfect for beating the heat. Pressure cook raw mangoes with mint leaves, then blend with water, sugar, and a pinch of black salt. Strain and enjoy the delightfully cooling taste.

  • Jal Jeera (Cumin Cooler): This delightful drink packs a flavorful punch. Soak cumin seeds, mint leaves, and ginger in water for a few hours. Strain, add lime juice, salt, and a dash of black pepper. You can also add chopped cucumber or grated raw mango for a twist.

  • Lassi (Buttermilk Drink): This creamy yoghurt-based drink is not just delicious but also aids digestion. Blend fresh curd (yoghurt) with water, add sugar or salt to taste, and a pinch of black salt for extra zing. You can also add chopped fruits like mango or strawberries for a fruity twist.

  • Kokum Sharbat (Konkan Coast Specialty): This tangy and refreshing drink originates from the Konkan coast. Soak kokum (a fruit with a sour rind) in water for a few hours. Strain, add jaggery or sugar, and a pinch of black salt.

  • Shrikhand Peda Drink (Maharashtrian Treat): This creamy and sweet drink is a delightful twist on the classic Shrikhand (sweetened strained yoghurt). Blend together saffron-infused shrikhand with chilled milk and a touch of cardamom powder.

  • Panakam (South Indian Summer Cooler): This traditional South Indian drink is made with jaggery, water, and a pinch of black pepper. It's simple to make and offers a welcome respite from the heat.

  • Solkadi (Goan Favorite): This tangy and slightly spicy drink is a popular choice in Goa. Blend together coconut milk, kokum extract, ginger, green chillies, and water. Strain and enjoy the unique flavour profile.

  • Freshly Squeezed Juices: Watermelon, muskmelon (cantaloupe), and cucumber juices are all excellent choices for a hydrating and refreshing summer drink. Add a squeeze of lemon or mint leaves for an extra flavour boost.

Recognize the Signs of Heatstroke

While following these tips helps prevent heat-related illnesses, it's crucial to be aware of the signs of heat stroke, a medical emergency:

Consult our Internal Medicine Doctor in Ghaziabad if you think you may be suffering from heatstroke.

Embrace the Summer with Caution

Summer is a time for fun and relaxation. By incorporating these tips into your daily routine, you can stay cool, and healthy, and truly enjoy the vibrant season. Remember, with a little preparation and awareness of how to stay safe in hot weather, you can conquer this heat and have a fantastic summer! Book an appointment with our Internal Medicine Hospital in Ghaziabad to make your hot summer a heaven.

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