Surviving Heatwave

As temperatures soar and heatwaves become increasingly common, it’s crucial to understand how to protect yourself from the scorching sun and its potentially harmful effects. Heatwaves can pose serious health risks, from dehydration and heat exhaustion to heatstroke. However, with the right precautions and awareness, you can stay safe and healthy even in the hottest of conditions. In this blog, we’ll explore the dos and don’ts of protecting yourself during a heatwave.


  1. Stay Hydrated:

    • Drink plenty of water throughout the day, even if you don’t feel thirsty.
    • Avoid beverages that can dehydrate you, such as alcohol and caffeinated drinks.
    • Consider consuming hydrating foods like fruits and vegetables with high water content.
  2. Dress Appropriately:

    • Wear lightweight, loose-fitting, and light-colored clothing to help your body stay cool.
    • Opt for breathable fabrics like cotton or linen that allow air to circulate around your body.
    • Don’t forget to protect your head and eyes with a wide-brimmed hat and sunglasses when outdoors.
  3. Seek Shade:
    • Limit exposure to direct sunlight, especially during the hottest parts of the day (typically between 10 a.m. and 4 p.m.).
    • Take frequent breaks in shaded or air-conditioned areas if you’re working or exercising outdoors.
    • Use umbrellas or canopies to create shade when spending extended periods outside.
  4. Cool Down:
    • Take cool showers or baths to lower your body temperature.
    • Use fans or air conditioning to help circulate air and keep indoor spaces cool.
    • Apply cold compresses or damp towels to your forehead, neck, and wrists to help cool down quickly.


  1. Overexert Yourself:
    • Avoid strenuous activities or exercise outdoors during the hottest parts of the day.
    • If you must engage in physical activity, do so in the early morning or late evening when temperatures are lower.
    • Listen to your body and take breaks as needed to prevent overheating.
  2. Stay in Hot Vehicles:

    • Never leave children, pets, or vulnerable individuals inside parked cars, even for a short period.
    • The temperature inside a car can rise rapidly and become dangerously hot, leading to heat-related illnesses or even death.
  3. Neglect Sun Protection:

    • Don’t underestimate the power of the sun, even on cloudy days. Apply sunscreen with a high SPF before going outdoors, and reapply as needed.
    • Neglecting sun protection can lead to sunburn, premature aging, and an increased risk of skin cancer.
  4. Ignore Warning Signs:

    • Pay attention to symptoms of heat-related illnesses, such as dizziness, nausea, rapid heartbeat, and excessive sweating.
    • If you or someone else experiences these symptoms, seek medical attention immediately and move to a cooler environment.

As temperatures continue to rise, it’s essential to prioritize your health and safety during heatwaves. By following these dos and don’ts, you can minimize your risk of heat-related illnesses and enjoy the summer months safely. Remember to stay hydrated, seek shade, and listen to your body’s signals to ensure a happy and healthy summer season. Stay cool, stay safe!

In case of any health concerns or if you’re feeling unwell despite following these precautions, we encourage you to visit Apollo Clinic Newtown, Salt Lake, Vivekananda Road, or call 033 40365500 for expert medical assistance. Your well-being is our priority.

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