Producer: Priyanka Das Editor: Sujata Singh
Consume ample fluids throughout the day to prevent dehydration. Water, fruit juices, and vegetable juices are excellent choices. During extreme heat, consider replenishing electrolytes with sports drinks or homemade alternatives like lassi or rice water.
Choose foods with high water content such as strawberries, oranges, cucumbers, and lettuce to help stay hydrated and cool.
Before exercising, drink 17 to 20 ounces of fluid two to three hours prior, and another 8 ounces just before. During exercise, aim for seven to ten ounces every 20 minutes. Rehydrate with 8 ounces within 30 minutes post-exercise.
Steer clear of beverages containing caffeine or alcohol, as they can exacerbate fluid loss and worsen heat exhaustion.
Keep a cooling spray handy when outdoors. Additionally, closing curtains or blinds during the hottest part of the day can help maintain a cooler indoor environment.
Never leave children, elderly individuals, or pets in parked cars, where temperatures can rapidly skyrocket. Seek out air-conditioned spaces, take cool showers, and don lightweight, breathable clothing when venturing outdoors.
Plan outdoor activities during the cooler parts of the day and avoid strenuous exercise in the heat.
Be vigilant for signs of dehydration such as dry mouth, dizziness, confusion, and headaches, and seek medical attention promptly if observed.