Summer – the word once used to be synonymous with vacations, ice cream, and never-ending fun. As a child, it was a time of joy, but with time, the season appears to be less of a vacation and more of a routine – blistering heat and a jam-packed schedule without the magic it once held.Â
Though there’s good in it – a reminder to take things easy, drink plenty of water, look after your health, and find small bits of happiness in amongst the heat. Summer might’ve changed, but it still possesses its own kind of sunshine.
Summers in India typically last 3 – 4 months, and 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.
Temperatures soar easily above 40°C, especially in northern and central India. The heat isn’t just causing discomfort, it can impact health significantly, leading to conditions like dehydration, fatigue, heatstroke, digestive issues, and more. But with the right care, summers can also be a time for rejuvenation. This summer, think beyond the basics.Â
Here are 8 proven strategies to stay cool, healthy & productive and beat the heat smartly, especially if you’re juggling a desk job, deadlines, and daily commutes.
To effectively manage stress during summer, prioritizing self-care is the key. While most of the summer health tips focus on hydration and heat-related illness, mental well-being takes a back seat. Intense heat, disrupted routine, and social fatigue can take a toll on emotional balance. High temperatures reduce deep sleep phases like REM, making us feel tired and unfocused the next day. This can directly spike cortisol (stress hormone) levels. This leads to irritability, lack of focus, and anxiety. Here’s how to care for your mental well-being.
Practice meditation or take a 10-minute mindfulness break in a cool room at home or at your office as it can help induce a state of deep relaxation, lower blood pressure, and ease stress.
Intense heat can directly or indirectly contribute to irritability which can hamper productivity resulting in stress. Doing deep breathing exercises can help quickly and effectively lower stress and lead to calmness.
During the summers, the mornings are cooler. Wake up early to tackle the most demanding tasks before the heat sets in. Additionally, schedule the less demanding tasks for the afternoon. Following this helps the effective completion of tasks while avoiding exposure to the scorching heat.
Building a summer skin care routine is quite essential, as summers are unforgivable for the skin – sun exposure, pollution, humidity can all contribute to tanning, breakouts, clogged pores and more. Here’s how to build a summer skin care routine:
Keeping the skin hydrated is crucial. Using a lightweight toner, rose water, and cucumber toner works great and provides the skin adequate hydration. Hydrating serums also help keep the skin plump without the feeling of heaviness.
Selecting the skin care product like sunscreen, serum, moisturizers, based on the skin type is essential. Choose products that are gentle for the skin and don’t clog pores.
What we eat during summers plays a major role in how the body reacts to heat, fatigue, and dehydration. Energy-boosting food has a direct impact on staying cool, healthy, and productive during the summer. Some of the foods to incorporate into your daily diet during summer are:
During summers digestion slows down, thus the focus is on eating lighter meals that provide the body with essential nutrition. Adding lean proteins help repair tissues, support metabolism, and provide a feeling of fullness. Lean proteins to eat during summer include, green gram, fish, low fat yoghurts, tofu, nuts, seeds, and more.Â
Healthy fats are directly related to healthy functioning of various parts of the body like brain function, hormone balance, skin glow, and more. Eating foods high in healthy fats support hydration and energy. Some of the foods to eat during summer with the right kind of healthy fats include avocado, seeds, cold pressed oils, fatty fish, and more.Â
Healthy snacks help fuel the body between meals. Snacking options in the summer should be light on the stomach, hydrating, and nourishing. Some of the best snacking options include:Â
Summers are just not about heat; they are also about delicious fruits that offer numerous health benefits. Fruits like watermelon, muskmelon, berries, and papaya help keep the body hydrated and are rich in vitamins and antioxidants.Â
Vegetables are a vital part of a balanced diet, especially in hot Indian summers. Summers are the season of cucumbers, bottle gourd, spinach, carrot, and more. Adding these to everyday diet in summer provides hydration, fibre, and antioxidants to cope with heat, fatigue, and digestive issues.
We all have heard that drinking water is very crucial in summers, and yes, it is, but when we sweat, it is just not water that drains. Did you know excessive sweating drains electrolytes like sodium and potassium? The best ways to maintain hydration during the summer include:
Add water infused recipes to your summer diet, as these are light, flavorful, and packed with natural detox benefits. Eg. Cucumber, mint, and lemon mix or watermelon and basil recipes, and more are classic coolers, promote digestive health, and are great for immunity.
Herbal iced teas are caffeine free drinks that are high in antioxidants. Chamomile & mint iced tea, green tea with lemon & mint, are some of the common herbal iced teas known for their cooling benefits, digestion support, and immunity.Â
Smoothies are another cooling beverage with delicious taste. Some of the natural smoothies to have during summers include pineapple, papaya & mint smoothie, watermelon, strawberry & basil smoothie, etc. Smoothies are great for hydration, are vitamin rich, and support digestion.
Staying physically active in summer is crucial as it improves energy, mood, and overall health. Though deciding the exercising time during summer is essential.Â
Outdoor exercise should be preferred in the early morning when the sun is softer, the air is fresh, and the body is well rested. Outdoor exercise for early summer mornings may include walking, jogging, yoga, or cycling.Â
Group classes and sports can be motivating and fun. Sports activities like swimming, pilates, group walks, zumba classes, etc, make exercising fun and energizing even in warmer months.Â
Summers can drain energy and affect focus, resulting in productivity challenges. Some of the ways to create a productive environment during the summer include:
Choose a cool, well-ventilated spot with good airflow. Use light curtains and blinds to reduce heat and glare, also avoid sitting in places with direct sunlight.
Add indoor plants like money plant, lilies, and aloe vera as they purify the air and create a calming vibe.
Summers makes us all want to retreat indoors to escape the heat. And we’re all aware that building a good social life is as important as physical wellness. It helps boost mood, lower stress, and keeps us mentally energized. Certain ways to foster social connections during the summer include:Â
Engaging in group activities during the summer is a good way to stay active, have fun while keeping the body energized, and be socially active. Group activities to engage in include yoga, swimming, walking, art & craft, book clubs, summer potlucks, and more.
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.
