Harsh sunlight burning the skin and excessive sweating have marked the onset of October heat. The India Meteorological Department (IMD) has predicted intense heat in the city and suburbs in the coming week. On Monday, the maximum temperatures recorded at the Santacruz and Colaba observatories were 35.9 and 33 degrees Celsius.  
  
The rise in mercury levels around this time lead to a number of health concerns among many. To be able to protect yourself from them, it is necessary to take the right care. We sat down with three health experts to understand the health and dietary requirements to beat the October heat.  
  
Common health concerns  
October heat typically arrives when an unseasonable warm air mass settles over a region, leading to an extended period of hot and sunny days. However, its duration can vary greatly depending on location and weather patterns. Various parts of Maharashtra like Mumbai, Pune and Nashik witness high temperatures.  
  
“During this time, people are prone to a range of health concerns that arise from prolonged exposure to high temperatures and intense sunlight. One common issue faced by many is dehydration. With excessive sweating and inadequate fluid intake, the body may lose essential electrolytes leading to symptoms such as dizziness, fatigue, and dry mouth,” says Dr Manjusha Agarwal, senior consultant, internal medicine, Global Hospitals, Parel Mumbai.  
  
Additionally, heat exhaustion becomes a growing concern during this time. It occurs when the body`s core temperature rises above normal levels due to prolonged exposure to hot weather. Symptoms include excessive sweating, nausea, headache, and muscle cramps. If not addressed promptly, heat exhaustion can progress into a more serious condition known as heatstroke. Furthermore, skin problems also become prevalent during October`s heat wave. Last but important is the impact of hot temperatures on respiratory health leading to asthma or bronchitis.  
  
High temperatures and increased air pollution levels during this period can aggravate the symptoms in those having respiratory issues, leading to breathing difficulties and chest tightness. By consulting their physicians, they can receive timely intervention, adjust their medications if necessary and manage their conditions more effectively during the hotter months.  
  
During this time, it is also essential for the elderly and young children to take special care as they are at more risk of falling sick as their bodies have a harder time regulating temperature. Further, individuals with pre-existing health conditions such as heart disease or respiratory issues should also be mindful of the October heat. High temperatures can exacerbate their conditions and lead to serious health complications.  
  
Preventive measures
Even though the hot and humid heat during this period can bring on many health issues and cause discomfort, prevention of the same is manageable. Agarwal shares a few things we must follow to keep health issues at bay. 

1. Keep yourself hydrated. This helps regulate body temperature and prevents dehydration. Ensuring an adequate intake of water along with other hydrating fluids can keep the body cool and prevent heat strokes or exhaustion.  
  
2. Avoid stepping out during peak sun hours between 10 am and 4 pm. Doing this can significantly lessen the exposure to intense heat rays.  
  
3. Be mindful of your physical activity levels. Avoid pushing your limits and engage in low-intensity workouts instead. Opt for indoor exercises particularly on hot days to provide relief while still staying active. Yoga or swimming are great options to stay active without putting excessive strain on your body.  
  
4. Protect yourself from harmful UV rays. The sun`s rays can still cause damage, leading to sunburns and long-term skin conditions like premature ageing or skin cancer.  
  
5. Avoid excessive consumption of sugary beverages like soda or fruit juices that don`t provide adequate hydration levels. 
  
Remedies in case of sickness  
The chances of you falling sick during a heatwave due to a lack of sufficient water intake are high. If you observe yourself feeling exhausted frequently or feeling dizzy, it is essential to start consuming an adequate number of body-cooling fluids.  
  
Agarwal says, “Staying hydrated not only helps cool down your body temperature but also keeps you refreshed during the scorching heat.” 
  
Another effective remedy is using natural ingredients like ginger and honey for soothing sore throats or coughs caused by respiratory infections. You can make a simple ginger-honey paste by mixing grated ginger with honey and consuming it at least once a day.   
  
Additionally, taking regular cool baths or showers can provide instant relief from the heat and help lower your body temperature. Incorporating refreshing foods into your diet promotes overall wellness. 
  
However, if you experience extreme fatigue and dizziness despite staying well-hydrated, it is best to seek medical help. Consulting a doctor in such cases becomes imperative as they can provide a proper diagnosis and recommend necessary measures to alleviate these conditions. Furthermore, individuals with pre-existing health issues should also consider seeking medical advice during the October heat. These include people with respiratory problems like asthma or chronic obstructive pulmonary disease (COPD).  
  
Appropriate diet to stay fresh in the humid weather  
Mid-day Online spoke to Riya Desai, senior dietitian, Wockhardt Hospitals, Mira Road to understand the role of diet in October heat and the necessary foods to eat and avoid. She says, “Intense heat can weaken our immune systems, making us more susceptible to infections and viruses.”  
  
She adds, “During such times, hydration is key to protect yourself from the rising temperatures, the right consumption of food too can greatly help.” 
  
Desai lists down foods that you must include in your daily diet.  
  
1. Fruits: 
They are a very healthy, immune-boosting and energising choice to beat the heat.  
Fruits are packed with phytochemicals, antioxidants, a good amount of water content and fibre that keeps you fresh, helps maintain a healthy gut and enhances the immune system. 
Some of the primary fruits to incorporate into your diet during this time are watermelon, ice apple (tadgola) and kokum.  
  
Watermelon as a fruit contains 92 per cent water and is an excellent coolant, packed with the goodness of beta carotene, lycopene and Vitamin C. Further, ice apple, loaded with antioxidant properties, is a great hydrant and provides a cooling effect to the body. Kokum is the red that actually cools.  
  
Kokum is 100 per cent consumable and comes with a lot of therapeutic properties as well. A natural coolant with antioxidant properties, kokum aids digestion.  
  
2. Vegetables:  
They are enriched with the goodness of fibre, antioxidants and water content.  
A fantastic food for the scorching October heat is cucumber. With its high water content and cooling properties, cucumbers are a perfect addition to any summer salad or infused water. They also offer antioxidants that help reduce inflammation in the body when consumed raw or cooked in various dishes like gazpacho soup.  
  
Further, incorporating leafy greens such as spinach and kale can work wonders for your health during hot weather. These nutrient-packed greens are excellent sources of vitamins K, A, and C, as well as calcium and iron. Incorporating them into smoothies or salads not only provides hydration but also supports heart health and aids digestion. 
  
3. Seeds:
Chia and sabja seeds are also an excellent choice to maintain body temperature. Sabja seeds have the capacity to absorb a good amount of water as compared to their dry weight and hence are an excellent choice to avoid dehydration. They also come with the goodness of omega-3 fatty acids, fibre and protein.

4. Mint: 
You should not underestimate the power of mint leaves for the role it plays in cooling down the body. Simply adding mint to your buttermilk/lime water can also be of great help as it works as a natural coolant and prevents dehydration to a larger extent.  
  
In order to ensure you derive maximum benefits from these healthy foods, Desai suggests avoiding greasy foods such as deep-fried snacks and oily gravies. This is because these types of foods can lead to indigestion and make you feel sluggish during the day.  
  
Instead, opt for lighter options like steamed vegetables or grilled chicken. It is important to stay away from excessively spicy foods during this time. Spices like chilli peppers don’t just only irritate your stomach lining but also raise your body temperature, making you feel hotter in an already warm climate. This could result in discomfort and excessive sweating.  
  
Essential fluids besides water 
Although nothing defeats water in helping fight dehydration, Desai also suggests some alternative fluids you can sip on to beat the heat.