Tried-and-tested tips to protect yourself from a heatwave this brutal summer!

The summer season is officially on the verge of peaking now, and most parts of the country are battling a severe heatwave. While some places are warmer than the others, life indeed gets difficult when the scorching sun, sweat, hot, dry, and gusty winds (called loo) blow in your face. A sun stroke is common this time of the year, and spending too much time outdoors can lead to an upset stomach, body ache, vomiting and many more issues. However, before the situation escalates, here are some easy ways to protect yourself from the seething sun...

When it’s hot, your body loses water quickly through sweat. Drinking enough water is the best way to stay hydrated. Carry a water bottle with you and take small sips often, even if you don’t feel thirsty. Avoid drinks with caffeine or alcohol because they can make you lose more water. It will be even better if you add some lemon or mint leaves in your water and keep sipping it at regular intervals.

Choose clothes that are light in color and made from natural fabrics like cotton or linen. These materials allow your skin to breathe and help sweat evaporate, which cools your body. Avoid tight or dark-colored clothes because they absorb heat and can make you feel warmer. And always carry a scarf around to cover your face when you are moving around in the sun.

The sun is strongest between 11 a.m. and 4 p.m. Try to stay inside during these hours, especially if you don’t have access to air conditioning. If you must go outside, find shade and take frequent breaks to cool down. If possible, plan your outdoor activities for early morning or late evening when it’s cooler.

Fans help move air around and can make you feel cooler, but they work best when the temperature is below 35°C (95°F). If it’s warmer than that, fans might not help much. Taking a cool shower or bath can quickly lower your body temperature and refresh you. You can also use a damp cloth on your forehead, neck, and wrists to cool down. This apart, carry a hand fan with you at all times, for a little air.

Heavy meals can raise your body temperature because your body works hard to digest food. During a heatwave, eat smaller, lighter meals like salads, fruits, and vegetables. These foods also contain water, which helps keep you hydrated. Other options include some buttermilk, fresh fruit juice and lemon water. Avoid spicy or hot foods that can make you sweat more.