Dr. Medini S

Associate Consultant - Internal Medicine

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Reviewed by

Dr. Medini S

Associate Consultant - Internal Medicine

Manipal Hospitals, Mysuru

Beat The Heat: Tips On How To Stay Hydrated In Summer

Reviewed by:

Dr. Medini S

Posted On: Apr 29, 2024

blogs read 3 Min Read

Tips how to stay hydrated in summer

The summer of 2024 is turning out to be scorching hot! The temperature is continuously rising, and the heat waves are showing no signs of subsiding. Meanwhile, serious measures should be taken to overcome most of the negative effects of hot weather and care for health. Those include becoming aware of diseases of high temperatures such as heat exhaustion and heat stroke - this is especially true for children and the elderly.

Here, we discuss a few essential tips for summer healthcare across all age groups.


Tips to Stay Hydrated for Individuals of All Age Groups

The most prevalent health issue during the summer is dehydration. You can follow the guidelines below to keep your hydration levels accurate.

  • Adults are advised to drink eight glasses of water daily. Modify this quantity based on your activity level and how much you sweat. You can also go for the following alternatives.

  • Electrolyte-infused drinks: Particularly useful after strenuous workouts or extended time outdoors.

  • Fruits and vegetables: Watermelon, cucumber, and celery. They contain high water content and are quite beneficial.

  • It is natural to have the urge to consume sugary beverages. However, try to avoid those drinks, along with alcohol, as they can aggravate your dehydration.

  • Children might need to be breastfed more frequently or be given more formula in hot weather.

  • Encourage older children to drink water regularly, even if they're not feeling thirsty. 

  • Give your children colourful, reusable water bottles to make staying hydrated an enjoyable experience. 

  • Add fruits with high water content, like berries and melons, to their snack options.

  • With progressing age, individuals may experience a decrease in their ability to feel thirsty. Therefore, caregivers must ensure that older adults remain adequately hydrated.

  • Offer water or sugar-free drinks frequently, even if they are not expressing thirst. 

  • Consider utilising visual tools such as a graph to keep track of the amount of water they consume.

  • Maintain Safety from Sun - Sunscreen should not be your only protector during summer. Here are some other steps that can protect you from the Sun.

  • Do not expose yourself to direct sunlight directly, especially between 12 Noon to 3 PM. This is when the heat is most searing. Try to avoid strenuous work during this period. Find the shade of a tree and or go to your house to cool down. It is best to plan outdoor activities in the morning or evening.

  • Another aspect regarding summer that we do not place sufficient consideration upon is appropriate clothing. Wear lightweight, loose-fitting clothing that is made of cotton or linen, as they are the most well-suited garments. Remember that light-coloured clothes can reflect the heat, unlike dark ones, which absorb it.

  • Up your fashion game while beating the heat. Buy yourself a wide-brimmed hat. It can provide shade to your eyes, neck, and ears. UVA and UVB-protected sunglasses are also essential.

  • However, we are not negating the use of sunscreen. Apply sunscreen with SPF 30 or above before going out. Try to reapply it every 2 hours. This is especially applicable if you are swimming or sweating. It's not just your face; cover all your exposed body parts for the best protection. Be it sunburn or skin cancer - sunscreen plays a huge role in protecting your skin.

Signs and Symptoms of Heat Exhaustion and Stroke

It is important to know the signs and symptoms of heat exhaustion. So, if you or anyone you know starts experiencing them, you can identify it and take quick action.

Heat Exhaustion

The signs of heat exhaustion include:

  • Red and hot skin
  • Rapid heartbeat
  • Fatigue
  • Weakness  
  • Headache 
  • Sweating
  • Nausea
  • Dizziness 
  • Confusion

Heat Stroke

If you do not address heat exhaustion in time, it can develop into heat stroke, which is a medical emergency.  Heat stroke requires instant medical attention. The signs of heat stroke include:

  • Red, hot, and dry skin
  • Rapid heartbeat
  • Seizures
  • Confusion
  • Unconsciousness

What should you do if someone is experiencing a heat stroke?

Heat stroke is a severe form of heat exhaustion. It needs immediate attention as it can be life-threatening. If you notice someone experiencing symptoms of heat stroke, you can take the following precautions and also seek immediate medical attention.

  • Take them to a cool, shaded spot 
  • Help them lay down in a comfortable position
  • Take off any clothes that could be restricting the body
  • Cleanse their skin with a cool, moist cloth or spray them with water
  • Provide refreshing, non-alcoholic drinks such as water or an oral rehydration solution (ORS) to conscious individuals who are capable of swallowing.
  • Call emergency services right away for immediate medical assistance.

Summer's scorching temperatures can pose health risks, especially for vulnerable groups like children and the elderly. However, by following the simple tips mentioned above, learn how to stay hydrated, avoid sun damage, and recognise the signs of heat-related illnesses. Remember, staying cool and informed is key to a safe and enjoyable summer!


You should choose a sunscreen with SPF 30 or more and apply it to all the sun-exposed parts of your body, at least 20 minutes before stepping out in the sun. It is advisable to reapply sunscreen every 2 hours if you are staying exposed to the sun for long hours or after every 30 minutes if you are swimming in the pool.

No. Heat exhaustion is a milder form of heat-related illness when compared to heat stroke. Signs and symptoms of heat exhaustion develop due to continuous exposure to heat over the days without adequate hydration or proper fluid balance.

Light-coloured, breathable, loose-fitting, and natural fabrics such as cotton clothes are the most appropriate clothing for hot weather.

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