10 Essential Tips to Prevent Sunstroke During Summer

Summers can be extremely harsh, with soaring temperatures making sunstroke a real concern. Prolonged exposure to the sun can lead to dehydration, heat exhaustion, and serious health risks. To stay safe, follow these 10 essential tips to protect yourself from extreme heat. 

1. Stay Hydrated Consistently 

High temperatures can cause rapid dehydration, so it’s essential to drink plenty of water throughout the day. Aim for at least 8-10 glasses daily, and even more if you’re outdoors. Carry a water bottle at all times to avoid dehydration. 

2. Wear High-SPF Sunscreen 

The UV index in many Indian cities can be quite high, increasing the risk of sunburn and skin damage. Apply a broad-spectrum sunscreen with at least SPF 30 on exposed areas like your face, neck, arms, and legs. Reapply every two hours if you’re sweating or spending long hours outside. 

3. Avoid Midday Sun Exposure 

The sun is most intense between 11 a.m. and 4 p.m. If possible, try to stay indoors during these hours. If you must go outside, seek shade or use an umbrella to shield yourself from direct sunlight. 

4. Wear Light and Breathable Clothing 

Choose light-colored, loose-fitting clothes made from natural fabrics like cotton or linen. These materials help absorb sweat and allow better airflow, keeping you cooler. Wearing a wide-brimmed hat or covering your head with a scarf can further protect you from the harsh sun. 

5. Use a Wet Cloth or Cooling Towels 

Carrying a wet towel or cooling cloth can help lower your body temperature when you’re outside. Placing a damp cloth on your forehead, neck, or wrists can provide instant relief from the heat. 

6. Avoid Wearing Heavy Footwear 

Hot pavements can increase body temperature, making walking uncomfortable. Opt for light, breathable footwear like sandals or flip-flops to avoid excessive heat buildup. 

7. Stay in the Shade as Much as Possible 

The intense summer sun can quickly overheat your body. Whenever possible, stay under trees, umbrellas, or shaded areas. If you’re walking outdoors, try to stay in covered walkways or use a vehicle for longer distances. 

8. Limit Physical Activity During Peak Heat 

If temperatures exceed 40°C (104°F), outdoor physical activity can be risky. If you need to exercise or do physical work, try to schedule it for early morning or late evening when it’s cooler. Avoid strenuous activities during peak heat hours. 

9. Limit Air Conditioning at Night 

While air conditioning provides relief, overuse can make it harder for your body to adjust to natural temperature changes. Instead of relying solely on AC, use cooling gel pillows, lightweight cotton sheets, or a cooling mattress pad for a more natural way to stay cool while sleeping. 

10. Use Local Cooling Resources 

Many places in India provide public cooling resources, such as water coolers, fresh juice stalls, and shaded rest areas. Take advantage of these to cool off. You can also drink buttermilk, coconut water, or fresh lime juice to stay refreshed and hydrated. 

City’s scorching summer heat can pose serious health risks, but by following these simple yet effective tips, you can stay safe and prevent sunstroke. Hydrate well, wear appropriate clothing, and avoid peak sun exposure to protect yourself. Stay alert for signs of heat exhaustion or dehydration, and take necessary precautions to enjoy summer without health risks. 

👉 Click here to read the latest Gujarat news on TheLiveAhmedabad.com