8 Tips: How To Stay Healthy In The Heat

To prevent dehydration, drink plenty of water, natural fruit juices, or vegetable juice every day, suggests Dr Divya Gopal.

How to stay healthy in worsening temperatures: What to do, what to avoid.

As several parts of India are struggling to cope with the rising heatwave, it is important to take necessary precautions while stepping out in order to avoid heat related illnesses due to exposure to high temperatures.

Excessive humidity combined with strenuous physical activity can cause heat cramps followed by heat exhaustion and finally heat stroke.

The following measures are important to combat heat related diseases and stay healthy this summer:

1. Drink extra fluids. To prevent dehydration, drink plenty of water, natural fruit juices, or vegetable juice every day.

Since heat-related illnesses can also result from salt depletion, it is advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.

Use ORS, homemade drinks like lassi, rice water, lemon water, buttermilk, etc diluted with plenty of water to re-hydrate the body.

2. A general recommendation for those doing moderate- to high-intensity exercise is to drink at least two cups of fluid two to three hours before exercise, and consider adding another 1 glass of water or sports drink right before exercise.

During exercise, you should consume another glass of water every 20 minutes, even if you don't feel thirsty. Also, drink another 1 glass of water within a half hour after exercise.

Take additional precautions when exercising or working outdoors.

3. Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion.

If you have epilepsy or severe heart, kidney, or liver disease, if you are on a fluid-restricted diet, or have a problem with fluid retention, check with your doctor before increasing liquid intake.

4. Never leave kids, older people or pets in parked cars without adult supervision. The temperature inside a parked car can double within minutes and put your child/pet in danger.

5. Seek out air-conditioned buildings, draw your curtains, use a fan and take cool showers during the daytime.

Wear lightweight, light-coloured, loose, and porous cotton clothes.

Use protective goggles, umbrella/hat/scarfs, comfortable footwear while going out in the sun.

6. Schedule activities in the coolest part of the day and avoid exercising and being outdoors in the heat or in the open.

7. Look after those most at risk in the heat -- your neighbour living alone, the elderly, children, people with a medical condition and don't forget your pets.

8. If you feel faint or ill, see a doctor immediately.

Dr Divya Gopal is a Consultant, Internal Medicine, Sir H N Reliance Foundation Hospital and Research Centre, Mumbai.

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Feature Presentation: Ashish Narsale/Rediff.com