Feels like temperature reaches almost 50 degrees: 5 essential tips before we step outside

Delhi NCR is currently in the grip of a heatwave. The India Meteorological Department (IMD) has issued an orange alert for the region, predicting daytime temperatures to soar as high as 45°C. But the "feels-like" temperature, factoring in humidity and ground radiation, has already hit the 50-degree mark in some parts of the city.

The Health Ministry has stepped in with urgent advice: stay indoors during peak hours, drink safe fluids, and avoid any unnecessary exposure. But even with all the warnings, sometimes there's no option but to step out, as told to IANS. And in such moments, it's not just about carrying a bottle of water or slapping on sunscreen, it’s about understanding how to navigate this brutal heat with smarter, safer choices.

Here are 5 critical tips that can help prevent heat-related illnesses during this extreme weather phase.

The common advice is to wear cotton and while that’s not wrong, the fabric alone isn't the whole solution. In extreme heat, what's worn under and over matters too. Loose, layered, breathable clothing helps trap cooler air closer to the body, while shielding the skin from direct sun. Fabrics like mulmul or khadi blends allow better airflow than tightly woven cotton. Also, light colours reflect heat, but avoiding synthetics entirely can make a huge difference in how the body regulates sweat.

Instead of just a cap, a scarf or thin towel can create a better barrier against heat radiating from overhead surfaces like tin roofs and pavements.

Water is essential, yes. But in extreme heat, plain water might not be enough. With every drop of sweat, vital salts and electrolytes are lost. Relying only on water can sometimes dilute these further, leading to hyponatremia — a lesser-known but real risk.

Homemade nimbu-pani with a pinch of rock salt, chaas, or coconut water works better. And fruits like watermelon, cucumber, and muskmelon not only cool down the system but also replenish lost nutrients naturally.

Often overlooked in the daily rush, sunscreen during a heatwave acts like armour. Especially in concrete-heavy zones like Delhi NCR, where heat bounces off surfaces and increases exposure. Sunburns aren’t just a cosmetic concern; they trap heat in the skin, making the body’s cooling system work harder.

Sunscreen with SPF 30 or above, reapplied every 2–3 hours. Better still, a combination of physical barriers (like full sleeves) plus sunscreen offers dual protection.

Eating heavy or greasy meals before stepping out can significantly raise internal body temperature. When the digestive system is overworked, it draws blood away from the skin, where it’s needed to cool down through sweating.

Light, home-cooked meals, khichdi, curd rice, fruits, and meals rich in water content help the body stay cool. And here's something often missed — avoid reheated food. Heat-sensitive bacteria grow faster in summer, and reheating doesn’t always kill them, raising the risk of gastro issues.

The common belief is to avoid stepping out between noon and 3 PM. But during a heatwave, heat stress doesn’t peak at noon — it’s often highest around 2:30 to 4:30 PM, especially when city surfaces have absorbed maximum heat.

Early morning before 9:30 AM or after 6 PM. Even then, pavement heat remains high, so shaded routes and covered feet (no flip-flops!) are crucial.

Spotted someone dizzy, disoriented, or unconscious in the heat? Call 108 or 102 immediately. Heatstroke is a medical emergency and time is critical.