With temperatures crossing 40°C in parts of the country and heat wave conditions prevailing in Odisha and coastal Andhra Pradesh, Prime Minister Narendra Modi has announced reviewing preparedness for heat wave conditions. Experts suggest that with more extreme heat conditions likely in the next couple of months, we should be preparing our bodies for it. How much water should you drink? People should drink at least three litres of water on a hot day to prevent dehydration. “But they should keep sipping water every 45 minutes or so to avoid that parched feeling,” says Dr Rommel Tickoo, director of internal medicine at Max Superspeciality Hospital, Saket, New Delhi. You need to drink fluids even if you do not feel thirsty to replenish body salts lost through sweating. Dr Atul Gogia, senior consultant of internal medicine at Sir Ganga Ram Hospital, New Delhi, suggests an easier method of hydrating yourself. “Just carry your water bottle with you. This is because people tend to drink water from unsafe sources when they are out. That’s why we see an increase in gastro-intestinal infections during the summer months.” Can you exercise during the hot months? Dr Gogia says that working out in air-conditioned gyms is absolutely okay at any time of the day. “However, if a person is walking or jogging outdoors, there can be electrolyte imbalance. First, people should undertake these activities only during cooler hours in the early morning or late evening. Second, they should keep drinking lemonade or water with salt and sugar,” he adds. What should you eat during summer months? It is common to lose appetite during the hot months. “Avoid deep fried foods or those rich in fats and oils. The body is unable to digest these well. Eating water-rich fruits, vegetables and juices can help,” says Dr Suranjit Chatterjee, senior consultant of internal medicine at Indraprastha Apollo Hospital, New Delhi. What should you do if you have to step out in the sun? It is best to remain indoors during the hottest hours in the afternoon but if one has to step out, protect yourself against direct sunlight, say experts. Dr Chatterjee says people should use umbrellas, hats and sunglasses. “Wear light, loose-fitting, cotton clothes that cover most of your body and allow for evaporation.” Dr Tickoo recommends applying sunscreens with a high SPF to protect your skin from harmful ultraviolet (UV) radiation. “If travelling in a car, ensure that you keep the windows cracked when parking. Keep the doors or windows open for some time before starting to drive again to allow the car to cool down first,” he suggests. What kind of illnesses do people suffer during summer? Dr Tickoo says that people usually complain of heat exhaustion - a condition where the body overheats leading to heavy sweating and rapid pulse rate - or heat cramps, which are painful muscle spasms. Watch out for signs among the elderly, children and those with chronic illnesses as they are more susceptible to heat-related discomfort. Heat stroke happens when the body is unable to control its internal temperature, its sweating system malfunctions, and the body temperature rises quickly above 104 degrees Fahrenheit. The internal organs, including the brain, begin to suffer at such high core body temperatures. Though not common, it can be fatal if not treated immediately. This occurs only in people who spend several hours outdoors, doing physical work in the sun.
