Dr. Vinod Chandrashekhar Dixit:
Heat waves are among the deadliest natural hazards, and their frequency, intensity, and duration are rising sharply in the 21st century due to climate change. Their impacts are now measurable year to year, not just in projections. According to multiple studies and UN reports from 2024–2025, extreme and deadly heat waves have become significantly more frequent, intense, and prolonged due to man-made climate change.
The mercury peaks during summer. Heat becomes unbearable even in the early hours of the day. Summertime in India can be brutal even for the most resilient. Besides making us feel tired and drained, it can be downright dangerous by increasing the risk of heatstroke. Summer is especially warm because, during this time, parts of the Earth are directly exposed to the sun’s rays, which are more concentrated. This leads to the drying up of ponds and lakes, often resulting in water scarcity.
Summer days can be extremely harsh, and the elderly are particularly vulnerable to heatstroke, which has, in the past, led to fatalities. Children, too, may suffer from conditions like summer boils. According to the World Health Organisation, more than 170,000 people died due to heat waves between 1998 and 2019.
In summer, the heart rate tends to be elevated. Those who exercise, especially runners using heart rate monitors, should note that higher temperatures can increase heart rate even at a normal pace. It is advisable to slow down and avoid overexertion. If the outside temperature is too high and humidity unbearable, one should consider shortening or modifying exercise routines.
Hydration is critical. Drink plenty of fluids to replace what is lost through sweating. Do not wait until you feel thirsty, as thirst is not always a reliable indicator of the body’s needs. During exercise, take small, frequent sips rather than large quantities at once. Water remains the best option, though adding a pinch of salt can help if sweating is excessive.
Doctors have long advised eating small, frequent meals and not skipping breakfast for overall health. This becomes even more important during summer, as it helps prevent low blood pressure and dizziness during extremely hot days.
Fruits such as watermelon and grapes help cool the body and maintain hydration. They also provide nourishment and help counter the effects of heat. Mango, another popular seasonal fruit, offers several health benefits—it supports skin and eye health, helps reduce cholesterol, and aids in maintaining the body’s alkaline balance. However, it should be consumed in moderation, as excessive intake may increase body heat and cause digestive issues.
Protective measures are equally important. Wearing sunglasses while stepping out in the sun is essential. Wide-brimmed hats offer additional protection. Many prefer covering their heads with scarves, stoles, or dupattas—this is also effective, provided the fabric is light and breathable, such as cotton. Such coverings help prevent direct exposure to heat and offer protection from hot winds, commonly known as ‘loo’.
Food safety becomes a major concern during summer. Food poisoning is primarily caused by consuming contaminated food or water. It spreads through bacteria, viruses, toxins, and chemicals, leading to symptoms such as stomach pain, nausea, diarrhea, and vomiting. The warm weather provides ideal conditions for pathogens to multiply, increasing the risk of outbreaks.
Let us follow basic heat safety measures to avoid the dangers of extreme heat exposure. With a little awareness and a few precautions, we can stay healthy and make the most of the season.
