Mumbai heatwave alert: 7 simple ways to stay safe and hydrated to beat the heatwave

Health benefits of coconut water: Lemon juice, coconut water and electrolyte-rich fluids help maintain hydration and replenish lost minerals (Image: Canva)

With the heatwave gripping Mumbai, it’s important to take precautions to stay safe and healthy. According to reports by the India Meteorological Department (IMD), temperatures are expected to soar to 37-38 degrees Celsius, triggering a heatwave alert for the region. With such extreme conditions, staying safe and hydrated is vital to avoid heat-related illnesses like heat exhaustion and heatstroke.

According to the Centers for Disease Control and Prevention (CDC), extreme heat can lead to serious heat-related illnesses and even death. This happens when the body struggles to cool itself properly. Older adults, young children, and those with chronic health conditions are at higher risk.

The CDC stresses on the importance of staying hydrated, wearing lightweight clothing, and avoiding strenuous activities during peak heat hours to prevent heat-related illnesses.

Also read | Will 2025 see a summer of heatwaves?

7 Ways to beat the heatwave and stay safe:

• Stay hydrated: Drink plenty of water during the day, even if you don’t feel thirsty. Avoid caffeinated and sugary drinks, as they can dehydrate the body. Coconut water, lemon juice, and electrolyte-rich fluids help maintain hydration and replenish lost minerals.

• Avoid outdoors during peak hours: The sun is at its strongest between 12 p.m. and 4 p.m. Try to stay indoors during these hours, especially if you’re elderly, pregnant, or have underlying health conditions. If you must step out, carry an umbrella or wear a wide-brimmed hat for protection.

• Dress smart, dress light: Wear loose, light-coloured, and breathable fabrics like cotton and linen to stay cool. Dark colours absorb heat, making you feel even warmer. Sunglasses and a good-quality sunscreen with SPF 30+ can also help protect against sunburn.

• Keep your space cool: Close curtains or blinds during the hottest part of the day to block out direct sunlight. Use fans, air coolers, or air conditioners to maintain a comfortable indoor temperature. Keeping a bowl of water in the room or using a damp cloth on your skin can help lower body temperature.

• Eat light food that’s fresh: Opt for smaller, more frequent meals instead of heavy, greasy foods that generate more heat in the body. Fresh fruits like watermelon, cucumber, and oranges have high water content and help keep you hydrated. Avoid spicy and oily foods that can make you feel sluggish.

• Brace against heat related illness: Watch out for signs of heat exhaustion, such as dizziness, nausea, excessive sweating, and muscle cramps. If you or someone around you experiences these symptoms, move to a cool place, drink water, and rest. In severe cases of heatstroke, seek medical help immediately.

• Take cool baths and wet wraps: A quick shower with cool water can help bring down body temperature. You can also place a wet cloth on your neck, wrists, and ankles to stay cool. If you’re outdoors, carrying a spray bottle filled with water to mist your face and arms can provide instant relief.