As temperatures rise across India, summer brings with it not just holidays and mangoes but also a range of health risks. From dehydration to heat stroke, and flare-ups of existing illnesses, a little awareness can go a long way in keeping you safe and well.
1. Hydration: Your first line of defense
The most common summer problem is dehydration, caused by excessive loss of fluids through sweat. Watch out for early signs of dehydration such as thirst and dry mouth, fatigue or dizziness, dark yellow urine and headache. Severe dehydration may cause confusion, rapid heartbeat and low blood pressure.
What should you do to reduce the risk of dehydration?
• Drink water regularly, even before you feel thirsty
• Include fluids like buttermilk, coconut water, lemon water, and oral rehydration solutions
• Avoid excessive tea, coffee, and alcohol as they can worsen dehydration
If someone shows signs of severe dehydration, prompt medical attention and fluid replacement (sometimes intravenous) may be needed.
2. Sun protection: More than just comfort
Prolonged exposure to harsh sunlight can damage your skin and overall health. Short-term effects include sunburn, skin rashes and heat exhaustion. Long-term risks include premature ageing of skin and increased risk of skin cancer.
Simple protective measures:
• Use a broad-spectrum sunscreen (SPF 30 or higher)
• Wear loose, light-colored cotton clothes
• Use umbrellas, hats, or scarves when outdoors
• Avoid stepping out between 11 AM and 4 PM if possible
Even a short duration of intense sun exposure can be harmful, especially in peak summer.
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3. Conditions that can worsen in summer
Heat does not just cause new problems; it can aggravate existing medical conditions:
• Migraine: Bright sunlight and dehydration are common triggers
• Multiple sclerosis: Symptoms may worsen with heat (Uhthoff’s phenomenon)
• Stroke: Dehydration and heat stress can increase risk, especially in elderly individuals
• Photosensitive dermatitis: Skin reactions triggered or worsened by sunlight
• Kidney problems: Dehydration can precipitate kidney stones or worsen kidney function
• Heart disease: Heat can strain the cardiovascular system
People with chronic illnesses should be extra cautious, maintain hydration, and continue medications regularly.
4. Heat stroke: A medical emergency
The most severe heat-related illness is heat stroke, which can be life-threatening. Warning signs include very high body temperature, hot, dry skin (sometimes with sweating), confusion or altered consciousness and seizures in severe cases.
What to do immediately:
• Move the person to a ventilated area
• Remove excess clothing
• Sponge with cool water or apply ice packs
• Seek urgent medical care
Delay in treatment can lead to serious complications or even death.
5. Food and hygiene: Preventing summer infections
Summer also increases the risk of food and water-borne illnesses, such as diarrhoea, food poisoning and typhoid. Stay safe by drinking clean, filtered, or boiled water, avoiding roadside or stale food, washing fruits and vegetables thoroughly and maintaining good hand hygiene.
6. Smart lifestyle adjustments
A few small changes can make a big difference:
• Prefer outdoor activities early in morning or evening
• Take frequent breaks if working in hot environments
• Never leave children or elderly individuals in parked vehicles
• Ensure proper ventilation at home
Summer can be harsh, but it doesn’t have to be harmful. With simple precautions like staying hydrated, avoiding excessive sun exposure, and recognizing early warning signs of illness, you can enjoy the season safely. Listen to your body, respect the heat, and act early. A little care today can prevent serious health problems tomorrow.
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.