The summer has become a challenging season due to global warming. Heat waves are becoming increasingly frequent worldwide due to rising global temperatures. Heat waves can produce heat stress and stroke, which can have fatal consequences. Summers in India are more uncomfortable and occasionally hazardous. Being aware of the illnesses that the season can bring and taking prompt, preventive measures are the best ways to stay healthy and avoid being sick throughout the summer. This article offers some advice on how to stay healthy throughout the summer. Continue reading to learn more.
Several prevalent health problems that Indians encounter in the Summer
- Physical ailments brought on by heat (such as heat exhaustion, heat stroke, prickly heat, heat oedema, and heat tetany, among others)
- Dehydration (caused by high perspiration and/or water loss and/or decreased water intake)
- Food poisoning (characterised by loose movements, vomiting, and upset stomach)
- Skin infections and various skin conditions (such as dandruff, sunburn, and suntan)
- Issues relating to exercise
- psychological issues (effects on sleep, work, productivity, and mood)
Diseases spread by mosquitoes (such dengue, chikungunya, and malaria)
- Additional issues (environmental, automobile engines, fuels, and excessive usage of air conditioners in homes, workplaces, and autos)
Some high-risk individuals or groups are particularly vulnerable to heat-related illnesses in the Summer
- Senior citizens
- Young children and infants
- Workers outside (such as farmers, police officers, security guards, street vendors, manufacturing workers, and construction workers)
- Travellers, athletes, and outdoor sportspeople (particularly during hotter hours)
- Individuals suffering from long-term illnesses (such as diabetes, heart disease, chronic liver, renal, or respiratory diseases, obesity, etc.)
- People using specific pharmaceuticals (such as diuretics, antihistamines, and medications that impact perspiration and temperature regulation)
- Women who are pregnant
- Individuals who have limited access to cooling resources (such as those who live in poorly ventilated areas without fans or air conditioners)
- People who abuse alcohol, use illegal substances, or are destitute
Nutritional guidelines for the Summer
Eat foods that are light on the stomach and hydrating, such grilled or steamed vegetables, fresh fruits, salads, seasonal vegetables, cereals, and yoghurt.
Drink a lot of water. Savour cold drinks including herbal tea, lime water, coconut water, lassi, chhachh, milk shakes, shorbets, thandai, and seasonal fruit juices.
Steer clear of heavy, spicy, greasy, and junk food because these might lead to indigestion and discomfort in hot weather.
Eat frequently but in small portions.
Tips to Take Care of Your Health in the Summers of 2025
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Drink plenty of water in Summer
Your body can quickly get dehydrated in the heat, which can result in fever, cramping in your muscles, lightheadedness, and other health issues. Continue drinking water throughout the day to prevent becoming unwell from dehydration. Make sure you have two to three litres of water each day and always have a bottle with you.
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During peak heat times, stay inside
We are all aware of the health benefits of the morning sun. But the sun’s beams become more intense as the day goes on. It’s a good idea to work out early in the morning or after sunset if you enjoy exercising to maintain your physical fitness. Try to spend as much time indoors as you can. Unless it’s very essential. Staying inside and protecting yourself from the blazing sun’s rays is another aspect of emphasising the value of good health.
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Dress comfortably & in Light Colours
Wearing loose, comfortable clothing is the easiest, yet most effective, thing you can do in the heat. It is better to use soft cotton over synthetic mixtures like polyester. Additionally, since lighter colours tend to absorb less heat, it is a good idea to wear them. Pastel colours and whites are excellent choices.
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When you go outside, cover your head and eyes
It is crucial to always ensure that you are shielded from the sun’s harmful rays. Additionally, you must cover your eyes and head. Summertime is a popular time for heat stroke, eye strains, and migraines. It is crucial to take all necessary precautions because this year’s heat is reaching an all-time high. When travelling, wear sunglasses, carry a cotton scarf, and have a bottle of water on hand.
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Get adequate sleep
Remember to get adequate sleep while you’re working on making dietary changes, improving your exercise habits, and drinking plenty of water. You may become more exhausted than normal as a result of the intense summer heat. Make sure to arrange your routine so that you can get adequate sleep at night.
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Eat some wholesome, fresh Fruits
We seek out fresh, nutritious cuisine during the summer. Perhaps you’re tempted to reach for nutritious food because of the heat or just the sight of fresh produce. Watermelon, corn, tomatoes, blueberries, cherries, and raspberries are a few nutrient-dense foods that you can eat while making sure they’re tasty and healthy.
The Bottom Line
In addition to following Summer care instructions, it’s critical to be aware of the warning signs and symptoms of heat-related disorders, which include headache, irritability, seizures, fainting, increased perspiration, weakness or dizziness, rapid breathing, nausea, and vomiting. Visit a doctor if you start to feel sick in this scorching sun. If possible, try to plant as many trees as you can in your yard. It will definitely decrease the temperature around your house.