Prevent Heat Stroke: Quick Tips to Beat the Heat

A Beautiful Green Tree in a Dense Forest

Summers are here.

And so is the heat, sweat, and itching, and the possibility of a heat stroke.

Ever imagined how cool it would be if you could stay indoors, sip lime water, and chill at home?

That would be nice, right?

But unfortunately, for most of us, that’s not possible.

You see, we are hardworking people – we need to go to work, meetings, seminars, conferences, and what not. After all, it’s a question of earning a  decent livelihood.

In simpler words – you need to be out there – in the Sun.

But here’s the challenge:

The rising temperature could invite a heat stroke. It can bring along fever, body ache, and rashes. It can make you feel unwell and low in general.

So, I thought, today I’ll share some tips with you that could help you avoid a heat stroke.

Prevent Heat Stroke: Drink Water First Thing in the Morning

Your body is most acidic and dehydrated in the morning, but most of the times you skip drinking water because you don’t have it around. You need to drag yourself out of bed, go to the kitchen, pick a glass, pour water, and drink.

You’d agree, that’s a lot of work. 🙂

Why not keep a jug near bed along with a glass, or how about keeping your favourite sipping bottle on the bedhead?

Also, you can purchase a copper jug. Fill it before you go to bed. Drinking that “Coppery” water in the morning is said to improve digestion.

Wear Comfortable Cotton Clothes

Synthetic garments can get uncomfortable in the summers – they can make you feel edgy.

Prefer cotton clothes during summers because sweat along with tight-fitting clothing can invite skin allergies and rashes.

Make sure the clothes you buy are loose and comfortable enough.

Eat Before You Leave

As you know, most of us are short on time in the mornings but skipping breakfast to save those “10 minutes” is not wise.

The heat in the summers is draining, and that’s why you must eat a nutritious breakfast before you leave for work.

Just be careful not to eat oily or spicy food, because that can make you feel heavy and bloated all day long.

Instead, try eating cereals with room temperature milk – especially cornflakes with almonds and raisins. You can also eat cooked oats. Or how about eating “Museli” with curd and honey?

Eating a moderate serving of fresh fruits is also a good idea.

Cover Your Head and Eyes

Covering your head is one of the most effective ways to prevent heat stroke. You can also wear a cap. Or you can use a cotton cloth to wrap around your head.

Also, cover your eyes with good quality sunglasses. I use polarised UV protected sunglasses. 😎 It’s crucial because the glare from the windscreens of vehicles put extra strain on the eyes.

Cover the Back of Your Neck

I learned this trick from our Radio Jockey when I used to work for Hit 95 FM in 2007 in Gurugram, Haryana.

He explained that while riding a motorbike, the rear of the neck is more exposed to the harsh sun than any other body part, and it increases the chances of a heat stroke.

Covering the back of the neck with a wet cloth (like a handkerchief) can provide fresh feeling amidst burning heat.

Riding Bike? How About Wearing a Wet Shirt?

It may sound weird, but I’ve used “Wet shirt” a lot while riding my motorbike.

You need one slightly oversized, light coloured, full sleeves, cotton shirt. Soak the shirt in cold water and wear it over your regular clothing before you press the start button.

The Sun will have to fight the “wet” shirt before it could steal the moisture from your body.

The shirt will save you from those burning rays, and you shall feel kind of “Cool” while riding through the traffic.

Take my word for it.

Drink Plenty of Water and Fluids throughout the Day

The summer Sun sucks the fluids from the body like crazy, and therefore it’s essential to stay hydrated.

You need to drink more water and fluids than you thought. Ideally, keep sipping on plain water, or other healthy fluids every hour.

By healthy fluids, I mean:

  • Neembu Paani
  • Coconut water (When it comes to rehydration and taste, nothing comes even close to tender coconut water).
  • Aam Panna
  • ORS powder ( I use ‘Electral.’ The taste is a bit off, but it does the job).

ORS powder - Electral

  • Glucose powder

Orange flavoured glucose water

Make sure to carry a bottle of clean drinking water every time you leave home. You can also keep an extra bottle (filled with glucose water). That way you can stay hydrated in a tasty way. I love the tangy taste of orange flavoured glucose. 😉

Include Green Chili, Onion, and Cucumber in Lunch

That shouldn’t be hard, right? I mean, green chilli and cucumber are readily available in summers, even if you’re eating at a roadside “Dhaba” or a “Naan Rehdi.”

Green chilli and onion can help prevent heat stroke. Try to eat at least one green chilli and one onion with your lunch.

And also remember to eat a little mouth freshener afterwards, so you don’t put people off. Nobody likes a man stinking like an onion. 🙁

Remember to Eat Fruits

Summertime fruits are second to none. Try to eat at least one serving of fruits daily to maintain a healthy lifestyle. Here’s a list (to remind you how many we have available).

  • Watermelon (This one is my favourite. I try to eat at least a small/medium sized watermelon every afternoon before lunch). I mean, look at that red, juicy, delicious pulp!

Delicious watermelon slices to prevent heat stroke

  • Muskmelon
  • Mangoes
  • Litchis
  • Peaches
  • Plums

Take a Break

If your job requires you to travel a lot in the Sun, make sure you take a couple of breaks in the shade throughout the day.

Park your vehicle in the shade – get out of the car or get off the bike, and drink a little water.

Wait for 5 minutes.

And then, wash your face.

Rest for 10-15 minutes and then move on.

It’s important to take frequent breaks, especially when the Sun is too hot.

Feeling Unwell? Take a Day Off

Summers are more tiring and taxing than other seasons.

It’s possible that you might not feel like going to work on a particular day.

If you’re feeling tired, you probably need rest.

Don’t push yourself.

Nothing is more important than your health. If, even after taking rest, you’re not feeling well, consult a doctor.

Avoid Tea and Coffee

Many people assume that drinking tea and coffee provides a little more water, but the truth is that tea and coffee dehydrate your body.

Roughly, one cup of tea flushes out almost 2 cups of water from the body.

Yes, people will offer you tea or coffee, but you must know when to decline the request.

Drink Lassi

My favourite beverage in summers is sweet lassi.

Fortunately, in Delhi, we have lots of “Lassiwalas” waiting to serve us.

I am not a hygiene freak like some people, and I can drink lassi at literally any shop or Rehdi.

However, make sure the Rehdi you’re drinking lassi from is reasonably clean. Houseflies and dust are surely not signs of hygiene. But don’t go crazy after it.

Just keep in mind 2 points: a) The lassi should not have ice in the extreme, and b) It should not contain that red liquid which many Lassiwalas uses.

That’s it. You’re good to go.

Take a Bath before Dinner

Taking a bath before dinner will help you get rid of sweat, dust, and uneasiness.

Here’s a word of caution, though:

Most of the households use water from overhead water tanks, and the heat makes it almost boiling in the evenings.

Do remember to keep a bucket full of water aside in the morning, so when you need it in the evening, it’s moderately cooler.

It’s essential unless you’re a fan of bathing in “boiling” water.

The Final Tip to Prevent Heat Stroke

Here’s a general rule of thumb:

If not necessary, don’t go out in the Sun between 11 am to 4 pm. Those 5 hours are the hottest on any given day in summers.

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Photo of PD Trainer Avdhesh Tondak Wearing Cool ShadesAvdhesh Tondak is a Blogger & Voice Actor from Western Uttar Pradesh, Currently Living in New Delhi. He Writes About Personality Development for Students to Help them Overcome Self-Growth Challenges. Subscribe to receive his new articles by email.