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Amidst the scorching heat conditions in Delhi and other parts of North India, the India Meteorological Department (IMD) has issued a red alert of severe heat wave for Punjab, Haryana, Delhi and Chandigarh. On May 20 (Monday), the maximum temperature in Delhi reached 47.4 degrees Celsius and there seems to be no respite from the heat in the coming week. To stay safe and avoid dreaded heatwave illnesses like heat stroke and dehydration, stay indoors during peak heat hours, wear light-colored cotton clothes, avoid intense workouts and exercise, ensure adequate hydration and avoid heat-related illnesses. It is important to keep an eye on the symptoms. Dizziness, fainting, weakness, confusion etc. (Also Read | Extreme heat in Delhi: 5 things that can happen to the body when the temperature goes above 45 degrees)
To keep the body temperature cool, one should consume fresh drinks like lassi, buttermilk, rice water, sattu sherbet, lemon water and coconut water. One should avoid excessive calories and spicy food which can overheat the body and cause digestive troubles.
Dr. Manjusha Agarwal, Senior Consultant Internal Medicine Gleneagles Hospitals Parel Mumbai in an interview with HT Digital shared important dos and don’ts during extreme heat.
1. Stay indoors
It will be mandatory for children, adults or senior citizens to ensure safety by staying at home during maximum sunlight hours i.e. from 12:00 noon to 4:00 pm. If you have to go out of the house, carry an umbrella or cover your head with a scarf or hat. Stay in the shade to avoid direct exposure to heat. Also, don’t forget to carry a water bottle while traveling to avoid dehydration. If you have to go out for some important work, apply sunscreen of SPF 50 or more as recommended by your doctor.
2. Dress appropriately
If you are wearing clothes made of synthetic, nylon or any other material in hot and humid weather then you are doing it all wrong. Choose lightweight, light-coloured, loose and breathable cotton clothes that cover the entire body and protect from sun tan. Also, don’t forget your sunglasses and wear appropriate shoes or boots when going out in the sun. Do not walk barefoot in extreme heat.
3. Do not do any strenuous work during the summer season
It is extremely important to take care of your health. However, exercising in hot and humid weather is not a good idea at all. One is advised to be cautious and opt for indoor workouts. Ideally, one should workout early in the morning or in the evening. Working in extreme heat between 11:00 pm and 3:00 pm is strictly prohibited as it may cause heat stroke.
4. Ensure adequate hydration
One should drink at least 12-13 glasses of water daily to combat dehydration caused by hot and humid weather. Try drinking homemade oral rehydration solution (ORS) by mixing ingredients like water, salt and sugar in the amount recommended by the expert. Consume buttermilk, lemon water or coconut water. Eat hydrating foods like cucumber, watermelon, cantaloupe, green leafy vegetables and fresh fruits. Avoid alcohol, tea, coffee and carbonated drinks which increase the chances of dehydration.
5. Keep your home cool
Make sure to use fan, air conditioner or cooler at home. Use curtains and shutters to block sunlight. Open windows at night to enjoy fresh air.
6. Do not leave children and pets unattended
If you are traveling with children or pets in mind, you need to be careful. Do not leave children or pets unattended in the car as they may suffocate due to extreme heat.
7. Don’t ignore the symptoms of heat illness
Avoid ignoring symptoms such as fainting, fatigue, weakness, dizziness, lightheadedness, confusion and dehydration and seek timely attention.
8. Indoor plants are a must
It is a good idea to plant indoor plants to ensure fresh air in the house.
9. Eat home cooked food
Don’t overeat and eat in moderation. Try to include protein-rich foods in your daily menu and reduce junk, processed, oily and canned food during extreme heat.
10. Say ‘yes’ to cool showers
Do you want to cool down and maintain proper body temperature? Take bath with cold water to avoid heat. Bathing with very hot water causes excessive heat to the body and instead of being beneficial, it causes harm.
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