Take more fluids. The most important single factor in beating the heat is fluid. Thirst is usually a good indicator that fluid is needed. This symptom tends to lag behind the body’s demands. The temperature of the fluid is not so important as the quantity.

Clothing prevents sweat evaporation because the air between the skin and cloth becomes warm, humid and stagnant. As a result, sweat soaks into the material, lowering its value as a cooling agent.

Clothing should be loose, not only at the top and bottom but in the middle as well. Light colours are preferred to dark colours because they reflect light rays.

Take salt regularly. If too much salt is taken in average summer heat, extra water is pulled from the tissues to help excrete it. This action deprives the body of fluid vitality needed to form sweat. The best way to replenish salt loss in hot weather is by seasoning food in a reasonable manner.

Hot weather is certainly not the time to begin to start a heavy exercise. Many a person has forced himself into added activity, only to have his fun cut short by becoming overheated. It is well to remember that outdoor activities can affect the brain if the head and neck are not properly covered.

Take bath thrice or more a day. Bathing in either warm as well as cool water is fine. It is cleansing, stimulating and harmless. Where heat relief is concerned, its value is primarily mental. The weather is just as hot after you bath as it was before.

Take care of your children during hot days. They should avoid junk food and overeating. Eat more protein and carbohydrate than fat and starch. Salads and fresh fruits are not only appetising but add bulk fluid valuable adjuncts to the summer diet.

Take banana with lemon and salt to prevent cramps as banana is rich in both potassium and magnesium.

Persons working under conditions of high temperature and humidity should be encouraged to drink cool water. It has been found in India that a man doing hard work in sun requires about one litre of water per hour. For a sedentary worker, requirement is half this quantity. Protective goggles, shields and helmets are useful. The temperature and humidity in work environment may be controlled by proper ventilation and air-conditioning. When working in the sunlight, wear a cap to protect head.

Eat light and nutritious food, taking care to include in diet plenty of liquids, vegetables and fruits. In first aid, remove casualty from the source of heat, preferably to a cool room. Undress the patient and wrap him in a sheet or towels, soaked in cold water. Note the body temperature of the patient every five minutes and regularly fan him. When the temperature is down, replace the wet sheet with a dry one. Continue fanning if body temperature rises again. Restart the cooling treatment.

Wear good quality goggles in strong sunlight otherwise your eyes can get damaged. Look after the elderly. Older people are more prone to the effects of heat. If you have older relatives, you can help by checking on them and reminding them to drink plenty of fluids. They should have a mixture of drinks, including herbal tea, water, salted lassi and fresh fruit juice.

During hot days, everybody should watch their urinary output also. Normally, one is supposed to urinate every few hours. If urine is not passed for six to eight hours, remember it is a matter of severe concern.

Dr Anil Dheer