Survive the scorch: Protect yourself as Maharashtra sizzles

Temperature touching 40-plus degrees. Rise in heat stroke cases. Power outages. Dams recording zero live storage. Summer has been intense in Maharashtra. So, how do you protect yourself and stay summer safe? Here's an expert-approved guide to help you get through the harshness.
Did you know?
*Over 229 heatstroke cases were reported in Maharashtra since March 1, compared to 100 in 2025 during the same period
*Hottest day in May was recorded on May 11 with 43.8 degree Celsius in Pune
*Places like Akola recorded 46.9 degree Celsius on April 26, beating even the hottest of places in Rajasthan
*2,625 gastrointestinal cases were recorded between January and March 2026
(According to the state health department data, IMD, Pune Municipal Corporation’s health department data)

Diet do’s*Prioritise hydration: Fluids are the quintessential hero in the diet story. Drink enough water, but keep in mind the amount you sweat, and your activities
*Caffeine cut: Cut back on that favourite cup of coffee as well as energy drinks. You might get dehydrated
*Beyond water: Instead of aerated drinks, opt for tender coconut water, freshly made buttermilk, barley, lemon, or kokum water, and aam panna. Fruit-infused water like lemon-ginger, cucumber-mint, and amla can be your go-to
*Eat seasonal: Think ice apple, mangoes, melons, jamuns, berries and jackfruits for their water content, and much-needed summer nutrition
*Go light: It isn't the best time for spicy, heavy meals. Don’t forget to add fibre and yoghurt to your meal. Your gut will thank you. If working out after breakfast, eat light. Think fruit, oats with water, smoothie and not eggs, or a protein-heavy meal. Save the heavier nutrition for post-workout
*Eat at home: There’s isn’t anything better than freshly cooked home food. Avoid uncooked food and eating outside, especially at places you are not familiar with
(With inputs from Dr. Sushrutha C.S., Dr. Chetna Chhabra, and Rahul Datta)

Skin and hair care musts
*Sunscreen mandate: Sunscreen is your best friend. Reapply every three to four hours. Don’t even skip it if you are going for a swim
*Moisturising is serious business: Use hydrating moisturisers, face mists, and to avoid your skin from feeling greasy, ensure they are light and non-comedogenic. For the ones who have it hard- oily or acne-prone skin, think lighter formulations and gentle cleansing
*Hair love: Your post-wash ritual must have leave-in conditioner. Apply leave-in conditioner or hair serum before getting into swimming pools, especially if your hair is dry or coloured. Don't forget to rinse your hair after getting out, and apply a conditioner
*Barrier basics: Don’t over exfoliate your skin just because it feels oily, and steer clear of harsh scrubs. Overdoing AHAs/BHAs, and retinoids during peak sun exposure? Not a good idea. Focus on skin barrier supporting ingredients instead, like ceramides and hyaluronic acid, in the products you use
*When swimming: Chlorine can be harsh, so, before you enter the pool, rinse yourself. Get out of wet swimwear once done. Shower and moisturise
Move right*Right time: The cooler the parts of the day, the better. Picture, before 8 am and after 6 pm. This is especially non-negotiable if you’re running, cycling, or playing sport outdoors. If unavoidable, opt for shaded routes, indoor lifting, or yoga and mobility
*Take a break: Back-to-back hard training days? Not a great idea as consecutive sessions can cause fatigue faster. If HIIT is your go-to, remember that rest periods aren't optional. You don't want to overheat your body and cause premature exhaustion, do you?
*Secret weapon: Precooling. Apply cold water on your wrists, neck, and inner arms for 10 to 15 minutes, and have a medium cold beverage before heading out for workout. Try and have a cold shower, too. Placing damp cold towel around your neck will also work wonders
*Slow it down: Use this season to deepen breath work and slow movement. Try Yin Yoga, Pranayama-heavy practices, or early morning Vinyasa
*Appropriate attire: Light colours, loose weave, moisture-wicking fabric. And don't forget that cap or visor. Keep in mind that your skin needs to be covered with appropriate fabric as it will keep you cooler than going shirtless in direct sun
*Refuel: Within 30 to 45 minutes after working out with hydrating and mineral rich food like watermelon, banana with coconut water, or smoothie with a pinch of salt

Things to remember
*If you can, limit exposure to direct sunlight between 10 am and 4 pm
*Pay attention if you are sweating excessively, feeling nauseous, are dizzy, confused or have rapid heartbeat. Go to a doctor immediately. Do the same if you have crampy abdominal pain, fever, palpitation, extreme stomach upset, and low energy
*Carry a bottle of water, umbrella, cap and sunglasses
*If dehydrated, rehydrate with ORS
*Wear light coloured clothing in cotton and linen
*Wear open-toe sandals or shoes made from breathable materials and let your feet breathe

Myth bustingYou don’t need sunscreen indoors
Doctor says: UVA rays penetrate through windows, exposing your skin to the harmful raysOily skin doesn’t need moisturiser in summer
Doctor says: Dehydrated oily skin not only becomes oilier but also needs barrier protection
Applying sunscreen once is enough
Doctor says: Sunscreen fades, so reapplication matters
Getting hydrated means simply consuming waterDoctor says: Just water isn’t enough, one has to consume juices and electrolyte-loaded tender coconut water
Salads will keep you healthy
Doctor says: Salads, made fresh at home is icing on the cake, but salads made at restaurants, street stalls or unknown places means more chances of infection, as they aren't cooked
One should consume tender coconut water only at specific hours of the day
Doctor says: One of nature’s best beverages, it can be had anytime, especially when dehydrated
(With inputs from Dr. Sushrutha C.S., and Dr. Chetna Chhabra)