Healthy At Home 4 MIN READ 49 VIEWS May 25, 2023

Heat Waves: Here’s How You Should Protect Yourself This Summer

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

The summer sun is beating down and the temperatures are rising. You can already feel the heat waves coming and want to avoid suffering through another scorching summer. 

The good news is there are some simple tips you can follow to beat the heat this season. Staying cool when the mercury rises doesn’t have to be complicated or expensive. All it takes is planning ahead and making a few small changes to your daily routine. Follow these easy steps and you’ll breeze through the summer without breaking a sweat. Heat waves don’t stand a chance against someone armed with the knowledge of how to avoid them. 

This summer, you’ve got the power to control the heat instead of letting the heat control you.

Common Heat Wave Symptoms to Watch Out For

The summer heat can really take its toll. Be on the lookout for these common symptoms of heat-related illness so you can take action quickly:

1. Increased thirst and dry mouth: When it’s hot out, you lose more water through sweating, so you’ll feel thirstier. Be sure to stay hydrated by drinking plenty of water or sports drinks.

2. Dizziness or lightheadedness: If you start to feel dizzy or faint, get out of the heat immediately and rest in a cool spot. Heat can cause a drop in blood pressure, leading to feelings of lightheadedness.

3. Nausea or vomiting: Excessive heat exposure can sometimes trigger nausea or even vomiting. This is a sign that your body is overheating and needs to cool down right away.

4. Muscle cramps: Heat cramps often affect the legs and abdomen wall. Gently stretch and massage the cramped muscle and drink an electrolyte solution like a sports drink to relieve the pain.

5. Rapid pulse: Your heart has to work harder in the heat to pump blood to the skin, which can cause an increased heart rate. If your pulse feels very rapid, especially when standing or exercising in the heat, cool down and rest.

6. Irritability or confusion: Feeling irritable, anxious, or confused is a symptom of heat exhaustion. This is when you should get out of the heat and hydrate immediately. Severe heat exhaustion can lead to heat stroke, which is a medical emergency.

Note: Stay cool, listen to your body, and get medical help right away if symptoms worsen or last more than an hour. By keeping a close eye out for signs of overheating, you can enjoy the summer sun safely.

Maintaining a Healthy Body Temperature

To avoid overheating this summer, you need to be proactive. Lowering your body temperature will make you feel more comfortable in the heat.  The key is maintaining a healthy body temperature and it starts with hydration. Drink plenty of water and electrolyte drinks to stay hydrated. Take cool showers or baths frequently. You can also apply cooling products like aloe gel or menthol to your skin.

Stay in cooler environments, preferably at home. You can use cooling gel pads or chilled bowls of water – they will help lower your body temperature. With the right precautions taken, you can comfortably enjoy your summer and avoid the worst part of the heat. 

Practical Solutions to Protect Yourself from Heat Waves

Here are some of the best ways that you can follow in order to stay protected from the scorching heat waves:

1. Stay Hydrated

The most important thing you can do during a heat wave is drink plenty of water. Dehydration is dangerous and can lead to heat stroke, so aim for 8-10 glasses a day as a minimum. Also, avoid caffeine and alcohol which can dehydrate you further.

2. Dress Appropriately

Wear loose, lightweight, and light-coloured clothing made of breathable fabrics like cotton. This will help you stay cooler. Wide-brimmed hats, sunglasses, and UV-protective clothing can shield you from the sun.

3. Limit Activity

Avoid strenuous activity or exercise during the hottest parts of the day. Take breaks in the shade or in an air-conditioned area. Your body has to work harder to cool itself in hot weather, so any activity can be taxing.

4. Stay Indoors

The best way to beat the heat is to stay in an air-conditioned building as much as possible. If you don’t have AC, spend time in public places like libraries, movie theatres, or shopping malls to escape the heat. Make sure to check on elderly neighbours or relatives who may be more at risk during heat waves.

5. Use Cooling Products

Use cooling products like chilled towels, cooling gel packs, or misters to lower your body temperature. Place them around pulse points like your neck, wrists, and ankles for maximum effect.

6. Know the Signs

Be on the lookout for signs of heat-related illness like dizziness, nausea, rapid pulse, heavy sweating and cold, clammy skin. If someone shows these symptoms, get them to a cool place, hydrate them, and call emergency services immediately. Heat stroke is a medical emergency and can be fatal if not properly treated.

Staying safe in extreme heat is all about using common sense – drink plenty of water, limit activity, dress for the weather, and know how to spot signs of heat illness. By following these practical tips, you can avoid becoming overheated and protect yourself and others during dangerous heat waves.


Staying hydrated, limiting sun exposure and wearing breathable clothing can go a long way in keeping your body temperature in check during hot weather. Don’t wait until the heat wave hits – start preparing now by stocking up on supplies and planning how you’ll modify your routine.

Summers are meant to be enjoyed, not endured, so take the necessary precautions and you’ll be soaking in the sunny days without worrying about overheating. 

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