As the vibrant hues of spring fade, India gears up for the scorching embrace of summer. While the season brings with it longer days and a festive spirit, the unrelenting heat can wreak havoc on our health. But fear not! With a few simple yet effective strategies, you can navigate the summer months feeling energized and healthy.Summer in India is a vibrant tapestry woven with long, sunny days, delicious seasonal treats, and the undeniable challenge of scorching temperatures. While the season brings its own charm, staying healthy during this time requires a conscious effort. From sun protection to smart dietary choices, here’s your ultimate guide to conquering the Indian summer heat and thriving.
Battling the Blaze: Sun Safety is Paramount
The Indian sun can be unforgiving. Here’s how to shield yourself from its harsh rays:
-
Sunscreen is non-negotiable: Sunscreen with a minimum SPF of 30 is an essential skincare as the UV rays are powerful and for longer duration in summers. Apply it liberally 15 minutes before stepping outdoors, and reapply every two hours, especially after sweating or swimming. Look for broad-spectrum protection that guards against both UVA and UVB rays.
-
Sun-Smart Clothing: Opt for loose, breathable fabrics like cotton or linen. Light-colored clothes reflect sunlight, keeping you cooler. Consider UPF (Ultraviolet Protection Factor) clothing for extended sun exposure.
-
Hat it Up: A wide-brimmed hat not only shades your face but also protects your scalp and neck from sunburn.
-
Sunglasses are Essential: Invest in sunglasses that block UVA and UVB rays. Opt for wraparound styles for better protection from peripheral sunlight.
Hydration is indispensable: Replenish and Revive
Our bodies lose fluids rapidly in the heat. Here’s how to stay adequately hydrated:
-
Water – Your Best Friend: Aim to drink plenty of water throughout the day, even if you don’t feel thirsty. Carry a reusable water bottle and sip frequently. Consider adding a slice of lime, a sprig of mint or cucumber for a refreshing twist or use infused mint and cucumber water.
-
Electrolyte Power: During prolonged heat exposure, sweat depletes electrolytes crucial for bodily functions. Opt for homemade drinks like lassi , Aam panna , jalzeera or commercially available electrolyte-rich drinks like Gatorade , ORS or coconut water to replenish lost minerals.
-
Fruits and Vegetables: Watermelon, cucumber, celery, and citrus fruits are water-rich and provide essential vitamins. Include them generously in your diet.While most fruits are beneficial, some can generate heat in the body. Limit mangoes, jackfruit (kathal), and figs in excess, especially during peak summer months.
- Limit Alcohol and Caffeine: These dehydrating substances can worsen summer woes. Opt for herbal teas like rose or mint tea or cooling drinks like roohafza and lassi instead.
- Beware of Dehydration: Watch out for signs of dehydration like fatigue, dizziness, and dark urine. If you experience these, seek immediate medical attention.
Gut Health: Probiotics and Fiber for a Healthy Summer
The scorching heat can disrupt your gut health. Here’s how to keep your digestive system functioning optimally:
-
Probiotic Power: Yogurt, buttermilk (chaas), and fermented foods like Pakhala , Idli , Dhokla, sprouts are rich in probiotics, the “good” bacteria that promote gut health and digestion.
-
Fiber is Your Friend: Fruits, vegetables, and whole grains are excellent sources of fiber. Fiber keeps you feeling fuller for longer, aids digestion, and helps maintain a healthy gut microbiome.
-
Fruits for the Season: Mangoes, melons, grapes, and berries are abundant during summer. These juicy fruits are not only refreshing but also provide essential vitamins and dietary fiber.
-
Fruits to Avoid: Fruits like jackfruit, custard apple (sitaphal), and durian are difficult to digest. Consume them sparingly during peak summer months.
Beat the Heat Rash and Fungal Infections: Breathable Fabrics are Key
Heat and sweat create a breeding ground for rashes and fungal infections. Here’s how to keep your skin comfortable:
-
Cotton is King: Opt for loose, cotton or flax clothing that allows your skin to breathe. Avoid synthetic fabrics specially with elastane that trap heat and sweat.
-
Moisture-wicking Fabrics: Consider sportswear made from moisture-wicking fabrics that draw sweat away from the body, keeping you cool and dry.
-
Post-Workout Care: After sweating it out, take a cool shower and change into dry clothes immediately. Don’t leave damp clothes on for extended periods.
-
Foot Care Matters: Wear breathable cotton socks and well-ventilated footwear to prevent athlete’s foot.
-
Powder Power: Applying talcum powder in areas prone to friction, like inner thighs and underarms, can help absorb excess moisture and prevent chafing.(ensure it’s zinc oxide-based and fragrance-free)
Bonus Tips for a Sizzling Summer
-
Limit Strenuous Activity: Schedule outdoor activities for cooler mornings or evenings. During the peak heat hours, opt for indoor workouts or relaxing activities.
-
Cool Down Your Surroundings: Keep your home cool with curtains or blinds drawn during sunny hours. Consider using fans or air conditioners for short periods.
-
Take a Cool Shower: A refreshing shower can be a lifesaver during a hot day. Opt for lukewarm water rather than very cold water, as it can constrict blood flow to the skin and make you feel hotter.
-
Listen to Your Body: Pay attention to how you’re feeling. If you experience dizziness, nausea, or excessive fatigue, seek immediate medical attention, as these could be signs of heat exhaustion or worse still a heat stroke.
Before leaving , why don’t you check out some more posts that talk about living healthier:
Mindful Eating: A Powerful Tool to Manage Emotional Eating and Weight Gain |Health
The Anti-Inflammatory Diet: A Powerful Tool for Alleviating Arthritis Pain | Health and Nutrition
7 Worst Habits that Make Arthritis Pain Worse: Living With Arthritis | Health
Follow these 8 Tips to Avoid Urinary Tract Infections (UTI) | Health
8 reasons to Stop Googling your Symptoms | Health
Can Constipation affect your Mental Health?
10 Dermatologist recommended Best Facewashes for Acne-prone skin in Monsoon
Best Moisturizers for Oily skin in Summer/ Monsoon season
How to choose the right Calcium rich Vegan foods | Lifestyle | Diet
Your comments are vital for us to improvise our content , do tell us if you found this post helpful. Queries are welcome too.
This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla in collaboration with Dr. Preeti Chauhan.
Hydration is a must in the summers. Many of us don’t realize when our body talks to us and tells us that something is wrong.
Your post is a myriad dissemination of all possible preparation to face the oncoming summer and keep healthy, wherever you live. In Cape town, we are heading for a chilly winter.
Lucky you , here we are sweating it out still in Delhi.
You’ve encapsulated the tips so well in this post.I have yet to try UPF clothing, must look that up. And yes, I have a small cap, but I realised that this was totally ineffective and going to geta wide-brimmed hat for sure.
A wonderfully succinct yet exhaustive list to beat the Indian summer. The last tip of listening to your body, I think, sums up the individual customization required for all advice and recommendations.
This guide is a lifesaver! The tips on staying hydrated and eating light are so practical for the scorching Indian summer. I especially loved the suggestion of incorporating seasonal fruits to stay cool and healthy. Thanks for sharing these invaluable tips!
What a good reminder post Preeti. I am suddenly out of my chair cuz although I am good with most of the things, I don’t drink enough water( I have to really remind myself to drink atleast 4 glasses daily) and I also wear my workout clothes till I finish lunch n then only take a shower and change… for a good 3 hours🙈. I know it’s a very bad habit and I also realize that I have been taking it lightly but I really don’t get the time to shower. I finish class n rush home to cook lunch.😟😟😟
Hydration and sunscreen are musts for summer, but I still forget to use them on a regular basis. All the points are really important and definitely worth following to prevent the summer.
Honestly speaking I have never experienced such a pathetic summer every in my life so far. If we dont hydrate us its must to have stroke for sure. I am almost following in my life all that you mentioned in this post except the sikn care part , I am not even stepping out in the day time and even If required just for 2 to 3 minutes to check the labours work going in my house. I feel relaxed washing and sprinkling water and rose water on my face.
Fortunately Bangalore cooled down. It was quite terrible in April and May
You’ve included all the helpful tips for inner and outer body care for the perfect summer health. Hydration is crucial and so is wearing the right clothes and avoiding akin issues due to direct sun rays.
Thank you Varsh!
Thank you Varsh
A comple summer guide. Loved it, Preeti. From food to drink, to clothing and home decor, you’ve covered it all.
Thank you, Janaki,I’m glad you loved it.
Such essential tips covering all the basis. May I suggest one more fruit to be added here? Plum! They’re my absolute favourite, but of course, not more than mangoes 🤤
This was a good reminder checklist to tick off to staying cool in the summer. I follow all you have listed out, but yet I cannot bear the summer heat. I avoid going out in the daytime in summer, but it is difficult to avoid always. I always carry my parasol, though. Right now the temperature is much better, but I have a huge boil on my forehead and my tummy has gone for a toss. Age is catching up I guess.
Wow, you have covered everything. Hydration and fruits are essential. I used to feed my kids and forget myself to have water and fruits 😁
It is raining in Mumbai but still we have to face garmi,😶🌫️
These are simple yet very effective tips. Hydration is crucial in the summer. Delhi temperatures have been horrid this year. We always step out with a water bottle. Another rule is to drink water before leaving the house.
These summers have been like none other! We go for swimming in the morning and that helps to keep cool throughout the day. If course hydration is integral to health in this heat.
Now that the rain has finally made an onset its much more cool. But there are still somethings that are essential to block sun out and keep cool like always wears a sunblock or keeping oneself hydrated. Great tips.
Hydration and the right kind of food & clothing should be taken care of yourself if you want to beat this crazy heat. I remember neglecting all these aspects when we were kids. It’s the discussion for the evolved ones 😜
Drinking water is very important during the summer. I make sure I have water before leaving the house. Seasonal fruits are also the best. You have included everything we need to keep cool in summer.
excellent tips for the summer and to stay hydrated. and my personal favorite, dont step out if you can help it 🙂 but even if one is inside, one needs to take these precautions.
Your tips are spot on to help with exceedingly hot temperatures.