Effective Ways to Protect Yourself from Scorching Heat and Heatwaves: Keep Yourself and Your Family Safe

The summer season in India brings with it the challenge of scorching heat and heatwaves every year. In recent years, due to global warming and climate change, temperatures have started reaching 45 to 50 degrees Celsius. In such a situation, merely quenching thirst is not enough; it has also become mandatory to regulate your body temperature and avoid serious health problems like heat stroke, dehydration, and prickly heat. In this detailed article, we will discuss all the aspects that will help you stay safe and refreshed in this terrible heat.

Dietary Changes: Foods to Keep the Body Cool from Within

During the summer season, our digestive system slows down a bit, so eating light and easily digestible food is best. Both Ayurveda and modern science emphasize consuming foods with high water content during summer.

• Plenty of Fluids: Just drinking water is not enough. To replenish electrolytes lost through sweat, consume lemon water, ORS (Oral Rehydration Solution), and coconut water. Ensure you drink at least 10-12 glasses of water throughout the day.
• Seasonal Fruits and Vegetables: Fruits like watermelon, muskmelon, oranges, and grapes contain more than 90% water. Increase the consumption of vegetables like bottle gourd, ridge gourd, cucumber, and gherkins. Cucumber not only keeps the body hydrated but also calms stomach irritation.
• Importance of Curd and Buttermilk: Definitely include curd or spiced buttermilk (chaas) in your lunch. The probiotics present in them improve digestion and reduce body heat.
• Avoid Heavy and Spicy Food: The body has to expend more energy to digest heavy food rich in oil, chili-spices, and protein, which increases the internal body temperature. Therefore, eat only light meals in summer.

Traditional Indian Drinks: Surefire Remedies to Avoid Heatwaves

For centuries, several excellent traditional drinks have been popular in India to deal with the heat. These drinks are not only delicious but also full of medicinal properties.

• Aam Panna: Made by boiling raw mangoes, this drink is considered the most effective way to prevent heatstroke. It is an excellent source of Vitamin C and electrolytes.
• Sattu Sharbat: Popular in Bihar and Uttar Pradesh, 'Sattu' (roasted gram flour) mixed with water, salt, and cumin provides instant energy and keeps the stomach cool for a long time.
• Bel Sharbat: Wood apple (Bel) is a panacea for stomach problems and heat. Drinking its juice reduces the impact of the heatwave and strengthens the digestive system.
• Jaljeera and Mint Sharbat: Mint is naturally cooling. Jaljeera not only quenches thirst but also provides relief from acidity and gas problems.

Smart Management of Clothing and Outdoor Activities

What you wear and when you go out during summer days has a direct impact on your health.

• Choosing the Right Fabric: Wear only cotton or linen clothes in summer. These fabrics absorb sweat and allow the body to breathe. Avoid synthetic or nylon clothes as they trap heat and cause skin problems.
• Selection of Colors: Dark-colored clothes absorb heat, while white and light colors reflect the sun's rays. Therefore, it is wise to wear loose-fitting clothes in light colors.
• Timing for Going Out: The sun's rays are strongest between 12 noon and 4 pm. Try not to go out during this time. If going out is mandatory, be sure to use an umbrella, a wide-brimmed hat, and sunglasses.
• Skin Protection: Apply sunscreen with at least SPF 30 twenty minutes before going out. Use a thin cotton dupatta or scarf to cover your neck and hands.

Traditional Ways to Keep the House Cool Without AC

It is not possible for everyone to run an AC 24 hours a day. You can keep your home naturally cool using some traditional and scientific methods.

• Management of Windows and Curtains: Keep windows and curtains closed during the day so that hot air cannot enter. Open the windows after sunset so that cool air can come in through cross-ventilation.
• Vetiver (Khas) Curtains: Install vetiver or bamboo curtains (chicks) on windows and sprinkle water on them. This will cool the hot air from outside before it enters.
• Roof Treatment: If you live on the top floor, get a white reflective paint or lime coating done on the roof. This reflects much of the sun's heat back, keeping the rooms below cool.
• Indoor Plants: Plants like Aloe Vera, Snake Plant, and Money Plant not only purify the air but also help in reducing the temperature by maintaining moisture in the atmosphere.
• Ice Fan Hack: Fill a large bowl with ice cubes and place it in front of a table fan. The air from the fan will hit the ice and spread cooler-like chill throughout the room.

Symptoms of Heatstroke and Emergency First Aid

Heatstroke can be a serious medical emergency. Recognizing its symptoms and treating it on time can save lives.

Major Symptoms of Heatstroke:

• Body temperature rising above 104°F.
• Severe headache, dizziness, and nausea (feeling like vomiting).
• Skin becoming red, hot, and dry (sweating stops).
• Rapid heartbeat and breathing.
• Confusion or unconsciousness.

First Aid:

• Immediately move the patient to a cool or shaded place.
• Remove extra clothing and sprinkle cool water on the body or wrap in a wet sheet.
• Place ice packs near the armpits, neck, and groin because blood vessels are close to the skin here.
• If the patient is conscious, give them water or ORS slowly. If the condition is serious, contact a doctor immediately.

Special Care for Children and the Elderly

The bodies of children and the elderly are more sensitive to temperature changes, so they require special attention.

• For Children: Keep giving small children water frequently, even if they don't ask for it. Prevent them from playing in the sun and make them wear only cotton diapers or loose clothing.
• For the Elderly: With age, the body's ability to sweat decreases. Keep the elderly in cool rooms and increase the amount of fluids in their diet. If they are taking medication for a chronic illness, ask the doctor if that medication increases sensitivity to heat.

Conclusion

Avoiding scorching heat and heatwaves is not just a matter of comfort; it is also essential for the protection of your health. Small changes in diet, proper clothing, and keeping the house cool can save you from the brunt of this season. Remember that precaution is the best defense. By adopting the measures mentioned in this article, you can keep not only yourself but also your family safe. If you or anyone around you shows serious symptoms of heatstroke, seek medical help without delay.

Frequently Asked Questions

1. What is the best home remedy to avoid heatstroke?

Raw mango Panna and Sattu Sharbat are the most effective home remedies to avoid heatstroke. They balance the body temperature and prevent electrolyte deficiency.

2. Is it safe to drink tea or coffee in summer?

Consumption of tea, coffee, and alcohol should be minimized in summer because they are 'dehydrating', meaning they work to flush water out of the body, increasing the risk of dehydration.

3. How to keep the house cool without AC?

By keeping windows closed during the day, getting white paint on the roof, using vetiver curtains, and keeping plants inside the house, you can keep the house quite cool even without an AC.

4. What should be done first in case of heatstroke?

Immediately bring the patient into the shade, wipe their body with cool water, and try to hydrate them. If the condition does not improve, take them to the hospital without delay.