Dr M S Chaudhary, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, New Delhi
Rising temperatures have made the season of summer a hellish time with distressingly scorching weather and hot dusty winds. The element of pollution which adds on to the increasing temperature creates an unhealthy atmosphere. Summer rains too results in humidity which worsens the situation further. The risk of dehydration, sunstroke, allergies, infections and contracting various other diseases increases drastically. Children, senior citizens as wells as Adults are at risk of developing serious health problems, which is why, it is essential to be extra vigilant about one’s health during summers.
Here are the following steps one can take to beat the heat this summer-
- Keep it cool: Stay hydrated throughout the day. There’s no replacement for this commandment. The hot temperatures tend to drain us of hydration and energy at a very fast rate. Fluid intake, along with maintenance of sufficient electrolytes in the body, is essential to face the blistering summer conditions. Natural juices like coconut water, citrus juices like lemonades, fruit smoothies, buttermilk, among others are the best choices to keep oneself cool this summer. However, be sure to stay away from sugary carbonated drinks as they are not good for health.
- Eat right: Most people tend to eat less in summers due to the hot temperature. However, our body needs more energy to deal with the metabolic changes it undergoes as the temperatures fluctuate and rise. Foods which have cooling properties should be preferred. A well-balanced meal of seasonal fruits and vegetables, along with plenty of fluid intake, is the ideal diet during summers. Seasonal fruits such as mangoes, watermelon, muskmelon, lychee, plums, cherries, etc. should be consumed regularly. The nutrients available in these fruits are very helpful in keeping the body temperature normal and supporting the body metabolism.
- Go easy on the skin: While exposure to sunlight is important to get the daily dose of vitamin D, temperatures can soar so high during summers that any exposure to sunlight becomes dangerous to the skin. People who have sensitive skin, especially old people and children, are even more in danger from sunstroke and dehydration. It’s recommended that one stays indoors during the peak sun hours and while going out, wears comfortable, airy cotton clothes. One should cover their head from direct sunlight, and also their eyes to safeguard from the hot winds, pollution, dust and hot temperature. Always apply sunscreen to the exposed skin when going out during the day to limit the damage from harmful UV rays.
- Beware of summer infections: Instances of water-borne diseases like jaundice, diarrhoea, typhoid rise drastically. Limit the consumption of food which is not fresh and home-cooked. To lessen the chances of getting sunburnt or bitten by mosquitoes, cover as much skin as possible while stepping out. Use mosquito repellent gels, patches and air-vaporisers as and when necessary.
- Be carefully sporty: Indulging in outdoor sports like cricket, football, badminton, etc. usually gets limited during the summers. To avoid getting sunburned or sunstroke, one should limit such activities to early morning or late evening when the sunlight is not at its maximum intensity. Be sure to keep oneself duly hydrated by drinking plenty of water and limit exposure to too much sunlight.
While adults have no respite from the ravage of summers, children get to take a break during the summer vacation. It is because children are more sensitive to the high summer temperatures. Even indoors, high temperatures can be harmful to children. To keep the kids hydrated and cool, they need to be monitored constantly. Their diet should be checked and they are consuming enough fluids should be monitored. Having a summer care kit for children can be a life-saver and also promotes self-reliance in kids. The essentials of the kit should be sachets of glucose or ORS, Water bottle, caps, sunglasses and finally a note with neatly written instruction for summer care.
