Tips and tricks to stay cool and hydrated this Holi

Dr Karthiyayini Mahadevan, head, wellness and wellbeing at Columbia Pacific Communities said that heat can cause:

*Dehydration
*Heat exhaustion which occurs as fatigue, weakness, giddiness, and headache. There can also be nausea, vomiting, and sometimes diarrhea.
*Heat cramps which manifest as swelling and giddiness and are associated with high-grade fever.
*Heat stroke where the body temperature shoots up to high-grade fever associated with delirium, even coma. It can also become fatal.

Health tips to stay cool and hydrated

First and foremost, hydration is key.

Water is the body’s primary component, and adequate hydration is essential for various bodily functions, including temperature regulation, digestion, and circulation. During Holi, especially if you’re engaging in spirited water fights and outdoor revelry, you’re likely to sweat more than usual, leading to fluid loss. “Therefore, it’s vital to drink plenty of water throughout the day to replenish lost fluids and prevent dehydration. Aim to consume at least eight glasses of water, and increase your intake during prolonged outdoor activities,” said clinical dietitian Garima Goyal.

Carrying a refillable water bottle is a practical way to ensure you have access to hydration wherever you go. “Remember to take regular sips of water, even if you don’t feel thirsty, as thirst is not always a reliable indicator of hydration status,” said Goyal.

In addition to water, electrolytes play a crucial role in maintaining hydration levels, especially if you’re sweating excessively.

Goyal noted that electrolytes are minerals like sodium, potassium, and magnesium, which help regulate fluid balance and muscle function. While water is sufficient for hydration in most cases, intense physical activity and prolonged exposure to the sun may warrant electrolyte replenishment. “Consider consuming hydrating fruits like watermelon, which contains high water content and natural electrolytes, to stay hydrated and refreshed,” said Goyal.

Are you drinking enough water? (Source: Getty Images/Thinkstock)

Drink fresh lime water and a pinch of salt and sugar to help with muscle cramps, shared Dr Karthiyayini. “Avoid coffee and carbonated drinks,” added Dr Karthiyayini.

Protecting yourself from the sun’s harsh rays is essential for staying cool and preventing sunburn.

Apply sunscreen with a high SPF rating to exposed skin areas, including your face, arms, and neck, before heading outdoors. Reapply sunscreen every few hours, especially if you’re sweating heavily or engaging in water activities. “Wearing protective clothing, such as lightweight long-sleeved shirts, wide-brimmed hats, and sunglasses, can also shield you from the sun and help regulate your body temperature,” said Goyal.

Choosing the right attire can make a significant difference in how comfortable you feel during Holi celebrations.

Opt for loose-fitting, breathable clothing made from natural fibers like cotton or linen, which allow air circulation and wick moisture away from the body. Goyal warned against using dark-coloured clothing, as it absorbs more heat and can make you feel the heat. “Instead, opt for light-coloured attire that reflects sunlight and helps keep you cool,” said Goyal.

Taking breaks in shaded areas or indoors is essential for preventing overheating and exhaustion, especially if you’re feeling fatigued or overheated.

Find a comfortable spot away from the sun’s direct rays, where you can rest, rehydrate, and cool down before resuming your Holi festivities. “Use wet wipes or a damp cloth to wipe off excess colour and sweat from your face and body, providing instant relief and refreshment,” said Goyal.

Avoid going in the sun, especially during the mid-day sun until 3 pm, added Dr Karthiyayini.

Some other measures to keep in mind

According to Dr Karthiyayini,

*Drink buttermilk along with ginger and mint leaves.
*Consume watery vegetables.
*Avoid high protein sourced from animals.
*Avoid eating spicy and stale food.
*Apply gentle but firm pressure and massage the limb that is having cramps.
*Take a cold shower to cool down the body temperature in case of a heat stroke.

By following these tips and tricks, you can enjoy the festivities safely and comfortably.

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