Quick Tips to Avoid Dehydration and Heatstroke this Summer

Summer is a season of fun and outdoor activities, but it also brings with it the risk of dehydration and heatstroke. As temperature rises, it's essential to take precautions to avoid dehydration and heatstrokes (loo). Here are some quick tips to stay hydrated and avoid heatstrokes in summer:

  1. Drink Plenty of Water: One of the simplest ways to avoid dehydration is to drink plenty of water. Aim to drink at least 8-10 glasses of water per day, and increase your intake if you're spending time outdoors or engaged in physical activities.
  2. Avoid Sugary and Alcoholic Drinks: Sugary and alcoholic drinks can dehydrate you quickly, so it's best to avoid them during summer. So it's best to avoid them during the summer. Instead, opt for water, coconut water, lemonade, and other hydrating beverages.
  3. Eat Water-Rich Foods: Eating water-rich foods like watermelon, cucumber, and citrus fruits can also help keep you hydrated. These foods are also rich in vitamins and minerals, which can help boost your immune system.
  4. Avoid Outdoor Activities During Peak Hours: Avoid outdoor activities during the hottest parts of the day, typically between 11 am and 4 pm. If you must be outdoors, wear loose, light-coloured clothing, and take frequent breaks in shaded areas. 

  5. Use Sunscreen: Protect your skin from the harmful effects of the sun by using sunscreen with an SPF of at least 30. Apply sunscreen before going outdoors and reapply every two hours.
  6. Take Cool Showers: Taking cool showers or baths can help to lower your body temperature and reduce the risk of heatstroke. You can also use a cool wet towel to wipe your face and neck to stay cool.
  7. Recognize the Symptoms: It's important to recognize the symptoms of dehydration and loo, such as dizziness, headache, nausea, and confusion. If you experience any of these symptoms, move to a cool, shaded area, drink water, and seek medical attention.

By following these tips, you can stay hydrated and avoid heatstroke (loo) this summer, making the most of the season while keeping yourself safe and healthy. Remember to drink plenty of water, avoid sugary and alcoholic drinks, and take precautions when spending time outdoors.

Stay cool and have a happy summer!


Sudhanshu Kumar

Sudhanshu is pursuing PhD in Environmental Sciences and has completed his M.Sc. in Environmental Sciences (Environmental Technology) from Banaras Hindu University. He is voluntarily associated as Programme Officer (Environment & Wildlife) with Vindhyan Ecology and Natural History Foundation, Mirzapur.


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