Apr 10, 2025
Aarushi BhaduryDrink plenty of fluids, even if you don't feel thirsty. Carry a water bottle and refill it often. Consider electrolyte-rich drinks to replenish salts lost through sweating. Avoid excessive caffeine and alcohol, as they can lead to dehydration.
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If possible, plan your outdoor activities and travel for the early morning or late evening to avoid the hottest part of the day (usually between 12 PM and 4 PM).
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Opt for loose-fitting, light-colored clothes made from breathable fabrics like cotton or linen. Dark colors absorb more heat.
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Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin. Wear a wide-brimmed hat and sunglasses to protect your face and eyes from direct sunlight. Consider carrying an umbrella for added shade.
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When possible, use air-conditioned transportation (like metro or AC buses) and stay in air-conditioned accommodations. If AC isn't available, ensure good ventilation.
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Avoid heavy, oily, and spicy foods that can increase your body temperature. Choose fresh fruits, salads, and cooling drinks like buttermilk or lemon water. Be cautious with street food that may have been exposed to heat for extended periods.
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Avoid strenuous activities during the hottest parts of the day. If you must be active, take frequent breaks in the shade and drink fluids.
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Be aware of the symptoms of heat exhaustion (heavy sweating, dizziness, nausea, muscle cramps) and heatstroke (high body temperature, confusion, rapid pulse, hot and dry skin). Seek medical help immediately if you suspect heatstroke.
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Keep an eye on fellow travelers, especially children, the elderly, and those with pre-existing health conditions, as they are more vulnerable to heat stress.
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Heatwaves can sometimes cause travel disruptions (e.g., flight delays). Be prepared for such situations by carrying snacks, water, and necessary medications. Consider travel insurance that covers weather-related disruptions.
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