Dr Shriram Nene, a cardiothoracic surgeon and public well being advocate, typically shares useful suggestions and methods on his social media to maintain the general public conscious. In a current add, he shared some simple methods to assist Indians deal with the insufferable warmth throughout the summer season months.
“Staying cool isn’t nearly consolation, it’s about your well being. Dehydration, fatigue, and warmth strokes are actual dangers. However with a couple of good habits, you’ll be able to benefit from the season with out letting the warmth get to you,” he wrote on Instagram.
Try Dr Nene’s strategies beneath:
Tip 1: Keep hydrated
“3.7L water for males and a couple of.7L for ladies. Drink earlier than you might be thirsty, and keep away from sugary drinks and alcohol as they make it worse,” he mentioned.
Dr Basavaraj S Kumbar, Advisor- Inside Drugs, Aster Whitefield Hospital, Bengaluru, added that it is best to drink 8-10 glasses a day, all the time carry a water bottle, and add lemon, cucumber, or mint to your water for a refreshing twist. Start with a glass of water within the morning to kick-start hydration and metabolism.
“Cut back your consumption of espresso, vitality drinks, and sodas. As an alternative, have coconut water, natural tea, or lemon water. An excessive amount of caffeine and sugar could trigger dehydration, lethargy, and bloating, leaving you feeling sluggish,” he shared.
Tip 2: Keep away from the solar
Dr Nene urged individuals to remain indoors from 10 a.m. to 4 p.m. and take chilly showers in the event that they really feel drained.
Tip 3: Costume good
“Unfastened, gentle colored garments > darkish, tight ones. Sunblock, hat, sun shades = warmth armour,” mentioned Dr Nene.
Dr Basavraj concurred, additional suggesting that individuals stay in shades and attempt to keep away from direct daylight between 12 p.m. and 4 p.m. He added that individuals ought to put on protecting clothes and apply sunscreen for extra safety from extra warmth and dehydration.
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Tip 4: Defend the weak
Dr Nene suggested protecting the younger and aged out of the glare of the warmth: “Be careful for infants, the aged, and people with well being points, as they really feel the warmth means more durable.”
Dr Basavraj added a couple of extra suggestions, beginning with utilizing hydration alarms or apps and abiding by the 8×8 rule (eight glasses of 8 ounces of water day by day) to keep up regular consumption. He added that taking small sips throughout the day is best than consuming enormous quantities at a time.
“Make water-dense meals equivalent to watermelon, cucumber, oranges, and strawberries part of your weight-reduction plan, together with including soups, smoothies, and recent fruit juices. These not solely hydrate but in addition comprise essential nutritional vitamins and minerals to chill the physique,” mentioned the professional.
Alternate options to common water
“If you wish to boost your common water, strive selecting coconut water, which is excessive in electrolytes, or natural teas equivalent to chamomile or inexperienced tea, which comprise antioxidants,” mentioned Dr Basavraj. Flavoured water with fruits, mint, or cucumber makes the water tasty and gives vitamins, whereas buttermilk and recent fruit juices preserve you hydrated and recent, he added.
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DISCLAIMER: This text relies on data from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.