Heat Wave Hits The Nation: Here're 5 Ways You Can Protect Yourself

Staying hydrated, staying indoors, dressing appropriately, and eating fresh and light foods are essential ways to stay protected from heat waves.

Varun Verma
Written by: Varun VermaUpdated at: Apr 13, 2023 16:13 IST
Heat Wave Hits The Nation: Here're 5 Ways You Can Protect Yourself

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Summer has come and so has the heat wave. Heat waves can strike and put you at risk for heat exhaustion or heat stroke. Heat waves are periods of excessively hot weather that can last for several days or weeks, and they can be dangerous if you don't take proper precautions. Following projections of approaching heat waves in the national capital, the Delhi Government published instructions on school readiness for the ongoing summer on April 12, 2023. Here are five ways you can protect yourself during a heat wave.

Stay Hydrated

Hydration is one of the most important aspects when it comes to protecting yourself from heat wave. Dehydration can lead to fatigue, dizziness and other symptoms that can be dangerous in extreme heat. Thus, stay hydrated and aim to drink at least eight to 10 glasses of water per day, and avoid sugary drinks and alcohol that can dehydrate you.

You can also drink lassi, lemon water and buttermilk to stay cool and beat the heat. And, if you are feeling tired or weak, you can drink Oral Rehydration Solutions (ORS).

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Stay Indoors

During the hottest parts of the day, it is best to stay indoors in an air-conditioned environment. If you do not have air conditioning at home, you can also make use of a cooler. Step out of your home only when it is necessary and also after taking appropriate precautions.

You should not step out in the sun without applying sunscreen. Apply a suitable quantity to your face, neck and hands (as well as any other places that will be exposed to the sun). Another thing to remember is not to go out immediately after applying sunscreen. Allow at least five to 10 minutes for it to seep into your skin.

Dress Appropriately

During a heat wave, it is important to dress in light, loose-fitting clothing that allows your skin to breathe. Avoid dark colours that absorb heat, and choose light colours that reflect it. Wear a hat or use an umbrella to provide shade when you are outside, and apply sunscreen with a high SPF to protect your skin from the sun's harmful rays.

Eat Fresh & Light Foods

You should avoid eating stale food and consume light and fresh foods. You can eat seasonal fruits, green vegetables and cucumbers. Avoid eating high-protein foods as well.

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Take Cool Showers

Taking cool showers or baths can help lower your body temperature and provide relief from the heat. If you do not have access to a shower, you can also use a damp cloth or towel to cool your skin. Place the cloth on your forehead, neck, or wrists to help regulate your body temperature and stay cool.


Heat waves can be dangerous if you don't take proper precautions. Be aware of the symptoms of heat-related illnesses, and seek medical attention if you or someone you know experiences them. With these tips in mind, you can stay cool and safe during even the hottest summer days.

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