Shield yourself from heatwave: Mumbai doctor shares tips to stay cool in summer

The India Meteorological Department has predicted a rise in temperature in the coming days This indicates a rise in summer ailments among citizens especially those stepping out in the sun frequently Taking into account the soaring heat in Mumbai we dialled a city health expert who shares quick tips to protect yourself during hot weather conditionsldquoDuring summer there is a notable increase in cases of heatrelated illnesses with heat exhaustion being a prominent concernrdquo says Dr Divya Gopal Internal Medicine Sir HN Reliance Hospital and Research CentreAs detailed by Gopal a heatwave is officially recognised when the maximum temperature in a specific area reaches 40 degrees Celsius or higher for plain regions and 30 degrees Celsius or higher for hilly regions Sudden spikes in temperature surpassing the normal range can disrupt the bodys natural temperature regulation mechanisms leading to various heatrelated illnesses such as heat cramps heat exhaustion heatstroke and hyperthermiaShe lists down common heatinduced health issuesHeat exhaustion It occurs when the body overheats often due to exposure to high temperatures combined with high humidity and strenuous physical activity It is one of three heatrelated illnesses ranging from mild heat cramps to severe heatstrokeHeat cramps At the initial stage heat cramps are characterised by intense muscle spasms resulting from salt and water loss due to heat exposure These spasms typically occurring in the hands calves and feet may cease spontaneously but residual soreness can persist for up to 48 hoursHeat exhaustion It happens at the subsequent stage and is more serious It is marked by a core body temperature rise to 101104 degrees Fahrenheit Symptoms include headache lowgrade fever nausea or vomiting increased thirst weakness muscle aches reduced urine output agitation and possible fainting due to lowered blood pressureHeatstroke It represents the most severe stage and constitutes a medical emergency It occurs when the bodys core temperature exceeds 104 degrees Fahrenheit due to prolonged heat exposure or physical exertion Symptoms include confusion dry and reddened skin lack of sweating organ failure and potentially convulsionsGopal states ldquoPrecautionary measures are crucial in preventing heat exhaustion particularly for vulnerable populations like the elderly If experiencing symptoms cease activity rest in a cool environment hydrate with cool water or sports drinks loosen clothing apply cold compresses and seek medical attention if symptoms worsen or persist beyond an hourrdquoShe adds ldquoRecovery typically takes about a week during which rest and avoidance of hot weather and strenuous activity are advised If assisting someone with heat exhaustion seek immediate medical aid if they exhibit confusion loss of consciousness or inability to drinkrdquoAlso Read Aamsul Saar to Kokum Hummus Try these refreshing Kokuminfused drinks and dishes to beat the Mumbai heatGopal lists down common preventative care to follow throughout the summer seasonStay hydrated Increase fluid intake to prevent dehydration Consume ample water fruit juices or vegetable juices throughout the day In extreme heat and humidity consider replenishing electrolytes with sports drinks or homemade alternatives like ORS lassi rice water lemon water or buttermilkOpt for lighter meals Choose foods with high water content such as fruits like strawberries and oranges cucumber and lettuce Lighter meals aid in hydration and help to keep the body coolHydration during exercise Before engaging in moderate to highintensity workouts drink 17 to 20 ounces of fluid two to three hours prior During exercise consume seven to 10 ounces of water every 20 minutes irrespective of thirst After exercise replenish fluids with an additional eight ounces within 30 minutesAvoid dehydrating substances Steer clear of beverages containing caffeine or alcohol as they can exacerbate fluid loss and worsen heatrelated illnesses Individuals with specific medical conditions should consult their healthcare provider before altering their fluid intakeUtilise cooling methods Carry and use cooling sprays when outdoors in the heat Keep curtains or blinds closed during peak daytime temperatures to maintain a cool indoor environmentEnsure safety Never leave children elderly individuals or pets in parked cars as temperatures inside can escalate rapidly Seek shelter in airconditioned buildings take cool showers at least twice daily and wear lightweight breathable cotton clothing along with protective gear like goggles hats scarves and comfortable footwearTime activities wisely Plan outdoor activities during the cooler parts of the day and avoid strenuous exercise during peak heat hoursCare for vulnerable individuals Check on neighbours especially those living alone and assist the elderly children individuals with medical conditions and petsAlso Read Scorching summer in Maharashtra Mumbai expert shares handy tips to protect children from the heatDisclaimer This information does not replace professional medical advice Consult a qualified specialist or your physician for personalised guidance