How to Stay Cool, Healthy & Productive
Let’s be honest—Indian summers are brutal. The mercury’s rising, the ACs are groaning, and stepping out at noon feels like entering a furnace. But while most of us focus on sunscreen and staying hydrated (important, yes), we often miss the deeper health risks that come with long-term exposure to extreme heat.
Think beyond the basics. Here’s how you can beat the heat smartly this year, especially if you’re juggling a desk job, deadlines, and daily commutes.
1. Recognise the Signs of Heat Fatigue Early
Fatigue, light-headedness, headache, excessive sweating, muscle cramps—these are early warning signs of heat exhaustion. If ignored, they can escalate into heatstroke, a medical emergency.
Pro tip: Don’t wait until you’re dizzy.
Take breaks, cool off your wrists and neck, and step into a shaded or air-conditioned space at least once every hour if you’re outdoors.
2. Replenish the Right Way
These days every other desk features a bottle with time and motivational messages egging people on to drink water throughout the day. While chugging water is great, did you know excessive sweating drains electrolytes like sodium and potassium?
Pro tip: Better hydration = smarter hydration:
- Add a pinch of salt and sugar to your water if you’re out in the sun.
- Choose coconut water or homemade ORS over sugary packaged drinks.
- Limit caffeine; it dehydrates you faster than you think.
3. Eat Light to Beat the Heat
Summer slows down your digestion, and eating heavy, oily meals can make you feel sluggish. So samosas or street food are not very ideal to indulge in during the hotter days.
Pro tip: Switch to better alternatives
- Curd, buttermilk, watermelon, cucumber, and mint-based dishes
- Smaller, more frequent meals
- Avoid reheated leftovers—they’re bacterial minefields in warm weather
4. Watch Out for Summer Skin Hazards
Rashes, fungal infections, and acne can flare up in hot, humid months. Sweat trapped under synthetic clothing makes it worse.
Simple steps:
- Wear loose, breathable cottons
- Change out of sweaty clothes immediately
- Use antifungal powder if you’re prone to rashes
5. Don’t Let Heat Disrupt Your Sleep
Did you know disturbed sleep due to heat affects your blood pressure, mood, and productivity? Heat disrupts sleep by interfering with the body’s natural cooling process, which is essential for falling asleep. Humidity worsens it by preventing sweat evaporation, causing restlessness and frequent awakenings.
Pro tip: Sleep cool strategies:
- Use breathable cotton bedsheets
- Take a lukewarm shower before bed
- Keep a cold-water bottle near your feet—it helps cool down the body faster
6. Heat Can Affect Mental Health Too
High temperatures reduce deep sleep phases like REM, making you feel tired and unfocused the next day. This can directly spike cortisol (stress hormone) levels. This leads to irritability, lack of focus, and anxiety—especially if you’re juggling remote work, deadlines, and home chores.
Pro tip: Here’s what can help:
- 10-minute mindfulness break in a cool room
- Avoid doom scrolling on hot afternoons—your brain’s already stressed
- Hydrate and meditate
7. Working From Home? Pay Attention to the Elderly and Kids
Older adults and young children are especially vulnerable to the effects of extreme heat due to their reduced ability to regulate body temperature. As caregivers, it’s crucial to ensure
- they stay hydrated by encouraging regular fluid intake, even if they don’t feel thirsty
- their living spaces cool using fans, air conditioners, or even natural ventilation
- their early signs of heat-related issues such as dry mouth, reduced urination, dizziness, or unusual tiredness.
When to Seek Help
If someone shows confusion, high body temperature, rapid pulse, or fainting, don’t wait. It could be heatstroke. Immediate medical attention is critical.
Remember: Heat Isn’t Just a Weather Update
It’s a health risk, especially in urban India. Preventive care isn’t just for monsoons and winters—it starts now. Be mindful, act early, and help those around you stay safe too.
Stay cool. Stay kind. Stay healthy.