What measures should I adopt to protect myself from the heatwave and maintain my well-being?
I'm a 22-year-old student living in Delhi, where I frequently face extreme heat while attending college outdoors with temperatures touching 52°C. I often feel fatigued and low.
Dear reader,
I understand your concern. Infact, during my college days, I too faced the problem of feeling low and tired during summers.This usually happens due to dehydration and a drop in BP. I always carried ORS with me during my clinical postings to manage this. However with every passing year, the summers are getting extreme causing us to bear the brunt of heatwaves.
I have collated some easy to follow tips for you to stay safe from heat waves-
- Avoid Going Out During Peak Hours - Prefer staying indoors between 11 am and 5 pm when the heat is most intense. You can tweak your travel time accordingly.
- OOTW (Outfit Of The Wave) - Dress in light colours and loose-fitting clothes to stay cool.
- Use scarfs, umbrellas, and caps to limit direct sun exposure.
- Wear sunglasses to protect your eyes and the sensitive skin around them.
- Stay Hydrated-
- Drink plenty of fluids such as water, buttermilk/lassi, fruit juices, coconut water, lemonade, and ORS (Oral Rehydration Solution).
- Avoid hot tea/coffee, alcohol, and sugary sodas which can contribute to dehydration.
- Eat Healthy:
- Consume light meals, fruits with high water content, and foods high in fiber and protein.
- Avoid fried and spicy foods as well as stale or leftover food, which can be harder to digest in hot weather.
- Apply Sunscreen- Use sunscreens with SPF 30 or above to protect your skin from tanning and sun damage.
- Avoid Exertion- Do not overexert, hot weather can lead to heat exhaustion.
- Monitor Blood Pressure and Blood Sugar- Check your blood pressure and blood sugar levels when you feel low. Consult a doctor if the readings are deranged or symptoms persist even after following these measures and maintaining hydration.