Heatwave alert: 9 tips to avoid heatstroke, stay healthy as temperature crosses 42°C

Taking precautions is crucial as temperatures continue to rise and heatwaves become more intense.

Large parts of the country, from Delhi to Maharashtra, are currently experiencing severe heat conditions. The India Meteorological Department (IMD) has issued several warnings about heatwaves with dangerously high temperatures, unusually warm nights, and an increased risk of heat-related illnesses across various regions of the country.

Taking precautions is crucial as temperatures continue to rise and heatwaves become more intense. Prolonged exposure to extreme heat can lead to serious health issues such as heat exhaustion, heatstroke, and dehydration. As our bodies struggle to cope with high temperatures, the risk of these conditions increases, making it vital to understand how excessive heat impacts the body and how to stay safe during such conditions.

Effect of heat on human body

Extreme heat and heatwaves can significantly impact our overall health and bodily functions. According to Dr. Mohan Kumar Singh, senior consultant of internal medicine at Marengo Asia Hospital, Gurugram, high temperatures cause excessive sweating, leading to rapid loss of fluids and electrolytes. This can result in dehydration and mineral imbalances, making it harder for the body to regulate its temperature and triggering symptoms such as headaches, nausea, weakness, and dizziness.

Heat exhaustion—marked by heavy sweating, muscle cramps, a rapid heartbeat, and fatigue—can worsen if dehydration and overheating aren’t addressed promptly. If left untreated, it may escalate into heatstroke, a life-threatening condition defined by a body temperature above 40°C, confusion, loss of consciousness, and potential organ damage. Vulnerable groups like the elderly, children, and those with preexisting health conditions are particularly at risk during extreme heat events.

Tips to stay healthy amid heatwave

1.) Stay hydrated: While it's often repeated, staying hydrated during a heatwave is absolutely vital, says Dr Mohan Kumar Singh. Keep a water bottle with you at all times and sip regularly, even if you’re not feeling thirsty. Proper hydration helps regulate body temperature and protects against heat-related illnesses. Avoid drinks that can contribute to dehydration, such as alcohol and caffeinated beverages.

2.) Find shade: When outdoors, take regular breaks in shaded areas to cool down—especially during long walks or outdoor activities. Shade offers relief from direct sunlight, reducing the risk of overheating.

3.) Dress smartly: Opt for light-colored, loose-fitting, and breathable clothing, preferably made from materials like cotton, which promote air circulation and allow sweat to evaporate. Dr Singh also recommends wearing sunglasses and a wide-brimmed hat for added protection from harmful UV rays.

4.) Avoid strenuous activity: Limit physical exertion during the hottest part of the day—typically between 10 am. and 4 pm. If outdoor work is necessary, aim to complete it in the early morning or late evening. Taking regular breaks and pacing yourself can significantly reduce the risk of heat-related illnesses.

5.) Know the warning signs: Be aware of early symptoms of heat-related conditions. Signs like dizziness, lightheadedness, rapid heartbeat, and excessive sweating should not be ignored. If you or someone else shows signs of heat exhaustion or heatstroke, seek medical attention immediately.

6.) Keep your home cool: Use fans or air conditioning to maintain a cooler indoor environment. If you don’t have access to cooling systems at home, spend time in public places like malls or libraries that are air-conditioned. Closing curtains or blinds during the day can also help block out heat and keep rooms cooler.

7.) Minimize heat-generating appliances: Try to avoid using ovens, dryers, or dishwashers during peak heat hours, as these appliances add extra warmth to your living space. Reducing their use can ease the load on cooling systems and help keep indoor temperatures more comfortable.

8.) Avoid staying in parked cars: Never remain in a parked vehicle during a heatwave, warns Dr Singh. Temperatures inside cars can rise rapidly to dangerous levels. If travel is necessary, ensure the air conditioning is functioning properly and always carry plenty of drinking water.

9.) Eat light and cooling foods: Incorporate hydrating and refreshing foods like yogurt, watermelon, cucumber, and mint into your diet. These not only help maintain hydration but also offer a natural way to cool the body from the inside out.