As global temperatures continue to rise, heat-related illnesses such as heat stroke are becoming increasingly common. Heat stroke is a life-threatening condition that occurs when the body’s internal temperature rises dangerously high due to prolonged exposure to high temperatures or strenuous physical activity in the heat. It is a medical emergency that requires immediate attention.
In this article, we’ll explore what heat stroke is, what causes it, how to prevent it, and what foods, drinks, clothing, and skincare practices can help you stay safe during extremely hot weather.
What Is Heat Stroke?
Heat stroke, also known as sunstroke, occurs when the body is unable to regulate its temperature effectively. Normally, our bodies cool down by sweating, but in extremely hot weather or during excessive physical activity, this mechanism can fail. When the body temperature rises above 104°F (40°C), it can damage vital organs, including the brain.
What Causes Heat Stroke?
Several factors can lead to heat stroke, including:
- High temperatures and humidity
- Dehydration (not drinking enough fluids)
- Wearing tight or dark clothing that traps heat
- Direct sun exposure, especially during peak hours
- Lack of ventilation indoors
- Performing physical activities in the heat
- Pre-existing medical conditions like heart disease or obesity
Who Is Most at Risk?
Elderly individuals
Children
People with chronic illnesses
Outdoor workers
Athletes
Pregnant women
How to Prevent Heat Stroke
Preventing heat stroke requires a combination of hydration, proper clothing, skin protection, and lifestyle changes during hot weather. Below are the most effective ways to avoid falling victim to heat stroke.
Best Drinks to Prevent Dehydration
Staying hydrated is the number one rule during summer. Here are some traditional and natural drinks that are both cooling and beneficial:
1. Lassi
A yogurt-based drink popular in South Asia. It cools the body, improves digestion, and replenishes electrolytes.
How to make it:
- Blend 1 cup of plain yogurt with 1 cup of cold water.
- Add a pinch of salt or sugar as per taste.
- Optionally, add cumin powder or mint leaves.
2. Mint Margarita
Refreshing and tangy, this drink cools the system.
How to make it:
- Blend mint leaves, lemon juice, sugar, salt, and ice.
- Top with soda or water.
3. Gond Katira Drink
A cooling natural herb that protects against heatstroke.
How to make it:
- Soak gond katira (edible gum) overnight.
- Mix it with milk or rose syrup for a nutritious, hydrating drink.
4. Lemon Water
Simple but powerful in fighting dehydration.
How to make it:
- Mix lemon juice, water, salt, and a bit of sugar.
- Add mint for extra coolness.
5. Sattu Drink
Made from roasted gram flour, it cools and energizes the body.
How to make it:
- Mix sattu powder with cold water.
- Add salt or jaggery (gur) for flavor.
6. Sugarcane Juice
Rich in natural sugars and cooling enzymes.
Note: Always consume freshly extracted sugarcane juice from a hygienic place.
7. Basil Seed Drink (Tuk Malanga)
Soaked basil seeds added to drinks like lemon water or rose syrup enhance cooling.
How to prepare:
- Soak the seeds in water for 30 minutes.
- Add to any cold drink.
8. Chilled Water (Thanda Pani)
Always keep a water bottle with you, especially if you’re outside.
Recommended Foods in Summer
Choosing the right food is essential to keep your body light and cool.
What to Eat in Breakfast:
- Fresh fruits like watermelon, mangoes, papaya, or oranges
- Yogurt or curd
- Boiled eggs or light omelets
- Brown bread or porridge
- Smoothies with fruits and milk
Lunch Options:
- Curd rice or yogurt with chapati
- Seasonal vegetables like bottle gourd, cucumber, or spinach
- Light daal with rice
- Fresh salad (lettuce, tomatoes, cucumber)
Dinner Options:
- Grilled vegetables or steamed food
- Light soup
- Chapati with low-spice curry
- Buttermilk or mint lassi
Avoid heavy, fried, or spicy meals, especially at night, as they raise body temperature and make you feel lethargic.
Clothing Tips During Summer
What you wear plays a crucial role in regulating your body temperature.
Fabric:
- Prefer cotton, linen, or lightweight blends.
- Avoid synthetic fabrics like polyester that trap heat.
Colors:
- Wear light-colored clothes (white, pastel, sky blue, beige).
- Avoid dark colors like black or navy as they absorb more heat.
Style:
- Choose loose-fitting clothes to allow air circulation.
- Wear a wide-brimmed hat or cap when going outdoors.
Skincare and Sun Protection
The sun can damage your skin severely in summer. Here’s how to protect it:
Use Sunscreen:
- Apply a broad-spectrum sunblock with SPF 30 or higher.
- Reapply every 2–3 hours, especially if sweating or swimming.
Moisturizer and Aloe Vera:
- Use a gentle moisturizer to prevent dryness.
- Aloe vera gel can cool and heal sunburned skin.
Avoid Heavy Makeup:
- It clogs pores and can lead to acne in the heat.
The Role of Sunglasses
Sunglasses are not just a fashion accessory—they protect your eyes from UV rays which can cause:
- Eye strain
- Headaches
- Cataracts (long-term exposure)
Choose sunglasses that offer UV protection and cover a wide area around the eyes.
Keeping Your Home Cool
Your home environment is equally important during summer.
- Use curtains or blinds to block direct sunlight.
- Allow natural airflow during the cooler parts of the day.
- Keep plants indoors to improve air quality.
- Use fans, coolers, or ACs as needed to maintain a comfortable temperature.
Best Time to Go Outside
Try to avoid going out during the hottest part of the day, typically between 12 PM and 4 PM. If you must go out:
- Wear protective clothing
- Carry a water bottle
- Use sunscreen and sunglasses
- Stay in the shade as much as possible
Increase Your Water Intake
Hydration is key to preventing heat stroke. Aim for at least 8-12 glasses of water daily, and even more if you sweat a lot or are active outdoors. Drink before you feel thirsty. Also, include hydrating foods like cucumbers, oranges, and melons.
Conclusion
Heat stroke is dangerous but preventable. With the right steps—such as drinking cooling beverages, eating light and hydrating foods, wearing the right clothes, and protecting your skin and eyes—you can stay safe and comfortable even in the hottest months.
Make conscious efforts to adjust your lifestyle during the summer to safeguard your health and well-being. Avoiding heat stroke isn’t just about survival—it’s about thriving even when the sun is at its fiercest. So your life is in your hand keep read and apply in your life.
