Indian summers are no joke. If you have experienced them, you know just how intense they can get. With temperatures soaring and climate change making things worse each year, finding ways to stay cool is not just about comfort anymore, it is about staying healthy and safe.
Here are some easy and effective hacks to help you beat the heat.
Minimise your food intake
Eating heavy meals generates heat in your body and let’s be honest, that is the last thing you want in this scorching weather. So, stick to lighter meals instead.
The lighter, the better.
- Say no to oily food.
- Choose foods with high water content like cucumbers and watermelon.
- Avoid alcohol.
Drink ample water
Water is a lifesaver for a reason. Staying hydrated is always important, but during summer, it becomes non-negotiable. Aim for at least 8 glasses of water a day.
Struggle to keep up? Try hydration apps like Plant Nanny or Water Tracker, they are fun and actually help!
Tip: Limit caffeine and tea as they can dehydrate you. Instead, opt for refreshing cool drinks like:
- Lemon water
- Kokum water or syrup
- Buttermilk (Chaas)
- Herbal coolers
Practice mindfulness
Heat does not just wear out your body, it messes with your mind too. High temperatures can affect your mental health, leading to:
- Low productivity
- Brain fog
- Irritability
- Poor decision-making
“Extreme heat can make people more depressed or irritable, it can bring on psychotic outbreaks, and people on certain psychiatric medications are more sensitive to heat,” says Jane Gilbert, the world’s first Chief Heat Officer, a role established in Miami-Dade County in 2021.
In a study by Boston researchers, students were split between dorms, some with AC (71°F) and others without (80°F). For two weeks, they took basic math and cognitive tests every morning.
The result? Those in the hotter rooms consistently underperformed.
“Heat slows attention and reaction,” says study author Jose Guillermo Cedeno Laurent, an assistant professor at Rutgers School of Public Health. He believes this could also be due to poor sleep in hotter environments.
So, how do you cope?
Practising mindfulness can help you stay calm and think clearly. Simple techniques include:
- 5-minute yoga
- Sitting in silence
- Journaling
- Meditating
- Deep breathing (Pranayama)
Shield up from the Sun
Yes, sunlight is essential, but sunburn is not. With rising heatwaves, exposure to harsh sunlight can be harmful.
Here’s how you protect yourself:
- Always wear sunscreen (especially one with PA+++ for Indian skin).
- Choose light-coloured clothing, dark colours absorb more heat.
- Use a cool face mist.
- Cover your head with a hat or scarf.
- Don’t forget sunglasses!
Neglecting these steps is not an option, it’s about your health and safety.
Implement light exercise
Yes, moving your body is important. But in summer, intense workouts can be risky if not done wisely.
If your body says ‘NO’ then it’s a NO.
- Take breaks during your sets.
- Rest when needed.
- Shift your workouts to cooler parts of the day—early mornings or late evenings.
Look out for yourself, and do not forget to check in on others too. The heat can be tough, but with a few mindful tweaks to your routine, you can beat it.
That’s all – PEACE!
