Dr Shriram Nene, a cardiothoracic surgeon and public health advocate, often shares helpful tips and tricks on his social media to keep the public aware. In a recent upload, he shared some easy ways to help Indians tackle the unbearable heat during the summer months.
“Staying cool isn’t just about comfort, it’s about your health. Dehydration, fatigue, and heat strokes are real risks. But with a few smart habits, you can enjoy the season without letting the heat get to you,” he wrote on Instagram.
Check out Dr Nene’s suggestions below:
Tip 1: Stay hydrated
“3.7L water for men and 2.7L for women. Drink before you are thirsty, and avoid sugary drinks and alcohol as they make it worse,” he said.
Dr Basavaraj S Kumbar, Consultant- Internal Medicine, Aster Whitefield Hospital, Bengaluru, added that you should drink 8-10 glasses a day, always carry a water bottle, and add lemon, cucumber, or mint to your water for a refreshing twist. Begin with a glass of water in the morning to kick-start hydration and metabolism.
“Reduce your intake of coffee, energy drinks, and sodas. Instead, have coconut water, herbal tea, or lemon water. Too much caffeine and sugar may cause dehydration, lethargy, and bloating, leaving you feeling sluggish,” he shared.
Tip 2: Avoid the sun
Dr Nene urged people to stay indoors from 10 a.m. to 4 p.m. and take cold showers if they feel drained.
Tip 3: Dress smart
“Loose, light coloured clothes > dark, tight ones. Sunblock, hat, sunglasses = heat armour,” said Dr Nene.
Dr Basavraj concurred, further suggesting that people remain in shades and try to avoid direct sunlight between 12 p.m. and 4 p.m. He added that people should wear protective clothing and apply sunscreen for additional protection from excess heat and dehydration.
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Tip 4: Protect the vulnerable
Dr Nene advised keeping the young and elderly out of the glare of the heat: “Watch out for babies, the elderly, and folks with health issues, as they feel the heat way harder.”
Dr Basavraj added a few more tips, starting with using hydration alarms or apps and abiding by the 8×8 rule (eight glasses of 8 ounces of water every day) to maintain steady intake. He added that taking small sips during the day is better than consuming huge amounts at a time.
“Make water-dense foods such as watermelon, cucumber, oranges, and strawberries a part of your diet, along with adding soups, smoothies, and fresh fruit juices. These not only hydrate but also contain crucial vitamins and minerals to cool the body,” said the expert.
Alternatives to regular water
“If you want to spice up your regular water, try choosing coconut water, which is high in electrolytes, or herbal teas such as chamomile or green tea, which contain antioxidants,” said Dr Basavraj. Flavoured water with fruits, mint, or cucumber makes the water tasty and provides nutrients, whereas buttermilk and fresh fruit juices keep you hydrated and fresh, he added.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
