Beat the Heat! Essential Tips to Stay Cool & Safe This Summer

The Ministry of Ayush has issued guidelines to help people stay safe during heatwaves. Staying hydrated is essential, so drink plenty of water, buttermilk, and coconut water. Cooling beverages like lemon juice, sattu, and herbal-infused water can help regulate body temperature. Avoid direct sun exposure during peak hours (12:00 noon – 3:00 pm) and wear loose, light-colored cotton clothing while using umbrellas or hats for protection. Opt for light, easily digestible meals and include hydrating fruits and vegetables in your diet.

Natural remedies like sandalwood and vetiver pastes can help cool the body, while a short midday nap prevents fatigue. Walking barefoot on hot surfaces should be avoided to prevent burns. Reduce alcohol, tea, coffee, and sugary drinks as they can lead to dehydration. Ensure proper ventilation while cooking and avoid strenuous activities in the afternoon. Most importantly, never leave children or pets inside parked cars, as the temperature inside can rise to deadly levels.

Beat the Heat! Essential Tips to Stay Cool & Safe This Summer

With heatwaves becoming more intense and frequent, it is crucial to stay safe in extreme temperatures. The Ministry of Ayush has shared practical, natural tips to help you stay cool and healthy during scorching weather. Here’s a simple guide to protect yourself and your family:

1. Stay Hydrated

Dehydration is a major risk during heatwaves, so drink water regularly, even if you don’t feel thirsty. In addition to water, include hydrating drinks like buttermilk, coconut water, and fresh fruit juices, which not only cool the body but also replenish lost minerals. For an extra refreshing boost, try drinks like lemon water or sugarcane juice. You can also infuse your water with natural cooling ingredients like cumin seeds, coriander, or vetiver (khus) overnight. Traditional beverages such as sattu (roasted gram flour) mixed with water, jaggery, or a pinch of rock salt are excellent for instant energy and hydration.

2. Use Natural Cooling Methods

When the heat becomes unbearable, simple home remedies can provide relief. Applying a paste of sandalwood or vetiver on your skin has a soothing effect and helps reduce irritation caused by sweat. Drinking a glass of milk with a little sugar can also help maintain energy without overheating your body. If possible, take a short nap during the hottest part of the day (12 PM to 3 PM) to avoid exhaustion.

3. Avoid Direct Sun Exposure

Plan your activities to stay indoors between 12 PM and 3 PM, when the sun is at its strongest. If you need to go outside, protect yourself by wearing a hat, scarf, or carrying an umbrella. Choose loose, light-colored clothing made from breathable fabrics like cotton. Wearing full-sleeved outfits helps protect your skin from sunburn while allowing airflow. Additionally, avoid walking barefoot on hot surfaces like concrete or sand, as they can cause burns.

4. Eat Light and Nutritious Meals

Heavy, oily, or spicy foods can make you feel sluggish and increase body heat. Instead, opt for light, easy-to-digest meals such as steamed vegetables, lentils, and salads. Include water-rich fruits and vegetables like watermelon, cucumber, grapes, and muskmelon in your diet. For a quick cooling effect, snack on falsa (a tangy summer berry), soaked raisins, or petha (candied ash gourd). Beverages like bael sharbat (wood apple drink) are also excellent for staying refreshed.

5. Adjust Your Daily Routine

Avoid strenuous activities like exercising, gardening, or heavy labor during peak heat hours. If cooking is necessary, ensure proper ventilation in the kitchen to prevent heat buildup. Reduce or avoid alcohol, coffee, tea, and sugary sodas, as they can lead to dehydration. Most importantly, never leave children or pets inside a parked car—even with the windows open, the temperature inside can become life-threatening within minutes.

6. Quick Tips to Prevent Heat-Related Illnesses

• If you feel dizzy or weak, move to a shaded area and sip water.
• Use a damp cloth or splash cool water on your face, neck, and wrists to lower body temperature.
• Recognize signs of heatstroke, such as a throbbing headache, nausea, or a rapid heartbeat, and seek medical attention immediately.

Final Thoughts

Heatwaves can be dangerous, but small changes in your routine can make a big difference. By staying hydrated, eating wisely, and avoiding direct sun exposure, you can reduce the risk of heat exhaustion or heatstroke. The Ministry of Ayush encourages the use of natural, traditional remedies to stay cool, as they are gentle on the body and easy to prepare. Share these tips with friends and neighbors, especially the elderly or those without access to cooling appliances. With a little caution, you can enjoy summer safely!

Remember

Listen to your body. If you feel unwell, rest in a cool place and hydrate. Extreme heat is not just uncomfortable—it can be life-threatening. Stay alert, stay cool, and prioritize your health during the hot months!