Between 1998 and 2017, extreme heat caused more than 166,000 deaths globally, as mentioned by the statistical report of the World Health Organisation (WHO). Also, in India, from 1992 to 2015, there were over 25,000 heat-related illness deaths. Even worse, with climate change hitting the heat dial at maximum, cities are being turned into urban ovens. Delhi recorded a brutal 47.4°C in the year 2024, setting red alerts across the region. So, heatstroke is no longer something layered on a fairy tale; instead, it ambushes you on every sweat-dripping summer afternoon.
But with a bit of preparation, lots of hydration, and some clever hacks, beating the heat can be your thing with some lifestyle-friendly ways to keep heatstroke at bay this summer.
1. Drink Plenty of Water
Are you aware that your human body temperature regulation suffers faster than your phone can go to 0% in summer? And the best way to beat the heat this summer is by utilising the potential of the water to its fullest. Dehydration treatments begin with prevention, and dehydration is the number one cause of heat exhaustion, which can rapidly progress into heat stroke symptoms. Individuals must aim for 2.5–3.5 litres a day (even more when working outdoors or exercising). Don't wait to feel that thirst signs of heat stroke often show up after the damage is already done. Add a pinch of salt and sugar, or go for ORS (Oral Rehydration Solution).
2. Wear Summer Appropriate Clothes
Your outfit could be a heat shield. The better the airflow around the skin is, the cooler the body temperature keeps itself. Stay away from tight synthetic clothes that don’t allow your human body temperature to regulate naturally and trap your sweat. Instead, pick:
- Loosely woven, light-colored cotton or linen fabrics
- Long sleeves and a wide-brimmed hat for sun protection
- UV-protective sunglasses
3. Stay Cool Indoors in Peak Heat Hours
As per NASA’s climate monitoring, the ground body temperature of Indian cities can go 5–8°C higher than the temperature in the neighbourhood country because of the urban heat island effect. Hence, 12 AM to 4 PM is when the sun shows all its might. Do not step outside unless necessary. Plan your outdoor activities before 11 AM or after 5 PM. Use curtains, blinds, or reflective window films to keep your home cool and reduce heat-related illness risks.
4. Add Foods with Water Content to Your Diet
Eat to hydrate! Many fruits and vegetables are just a disguise for water. Try to munch on watermelon (with 92% water content), cucumbers (with 96% water content), tomatoes, oranges, and strawberries. These help naturally balance human body temperature and assist in dehydration treatments. Avoid spicy, fried, or protein-rich meals during high temperatures. Curd and buttermilk contain cooling and gut-friendly bacteria and also contain minerals that prevent the imbalance of electrolytes in the body.
5. Never Leave Babies in Cars
You cannot bargain on the fact that within a few minutes, the body temperature inside the interior of the car can shoot above the roof. A parked car in scorching 40°C weather can reach insane 60°C+ temperatures in no more than 10–15 minutes! The baby or infant could die of intense heat stroke symptoms, suffocation, or worse, which may lead to fatalities. Keep those little passengers with you at all times when rushing to some other distraction.
6. Listen to Your Body’s Red Flags
There is not exactly a drumroll welcoming heat stroke symptoms; it sneaks silently in. Stay alert with the early cues of heat stress:
- Excessive sweating
- Cramps
- Dizziness
- Nausea
- Fast heart rate
- Confusion
- Hot and dry skin
- No sweat
These are signs and symptoms of heat stroke and must never be ignored. If you notice these signs of heat stroke in yourself or anyone else, move indoors from the heat, sip something cool, and use wet clothes or a fan. Seek medical help from the best medicine hospital in Delhi immediately if the situation worsens, especially in the case of a high fever or sudden rise in body temperature.
7. Keep Cool Using Traditional Hacks and Smart Tech
Old-school desi jugaad with a dash of technology is a perfect recipe for surviving summers. Of course, not everyone is equipped with an AC, and even if they do, it is not to be used 24/7. Here are some alternative ways:
- Cross-ventilate with ceiling and table fans.
- Soak a "gamcha" or towel in icy cold water and place it around your neck.
- Put clay water pots or "matkas" in the running area to cool the air naturally.
- Take showers 2–3 times a day with cool water to regulate the human body temperature.
8. Smart Planning of Workouts
The Indian Council of Medical Research (ICMR) says that heavy bodily exertion in extreme heat might even triple your chances of getting heat stroke symptoms if not handled right. If you would rather miss no day of your workout session, even when temperatures are 45°C, think of relocating your training to early morning or and to evening-time. Indoor workouts are way better than running outdoors in the heat. Hydrate before, during, and after exercise. Take frequent breaks, and always monitor your body temperature.
9. Keep Essential Medicines and Chronic Conditions in Check
Those who are into heart diseases, diabetes, kidney troubles, or into blood pressure medicines are prone to heat stroke symptoms. Set your appointments for medication adjustments with your doctor throughout the summer. Carry your essential medications and emergency contact information when travelling. Keep an eye on the urine colour: dark yellow equals dehydration alert. Also, several medicines enhance heat sensitivity. So pay attention to those warning labels, especially those that alter human body temperature and increase the risk of heat-related illness.
10. Educate, Elevate, & Activate the Community
Heatstroke prevention is not just for your benefit; rather, it is about your family, that building watchman, that aunt with three notorious children, or the kids’ cricket game at 2 PM from the sun. Share water, share shade, and share knowledge. Promote the local heat relief shelters or government hydration stations. Get the word out on early signs of heat stroke and signs and symptoms of heat stroke on your WhatsApp groups, or Insta Stories if needed. It’s just that the more people who know, the fewer people who get down by the roads under the merciless summer sun.
The heatwaves aren’t the issue; it’s our response that is. Make your miserable summer bearable with these 10 simple, free tips on how to stay cool. Do not let the sun scare you, but make sure that you take it as a lesson to overcome the adversities of summer. And if ever you or your loved ones observe the persistent signs of heat stroke, don’t forget to consult the specialists from Sir Ganga Ram Hospital, and book an appointment today.
