Dehi bracing for a sweltering wave

On one of the hottest days last month, Gurugram- based Somansh Grover (22) suffered dizziness and vomiting. After a visit to the doctor, it was confirmed that Grover was showing signs of heat exhaustion, a mild condition caused due to body overheating. There are others like Grover who have displayed similar symptoms in the last two months due to the sweltering weather.

In April, the temperature in Delhi soared to 43 degrees. While light rainfall did offer temporary respite, the weather conditions in the city continue to remain warm and dry. On Thursday, the India Meteorological Department forecasted heatwave conditions to prevail in parts of southern Haryana, Delhi, and southern Punjab over the weekend. Amid such conditions, it is important for residents to be aware of how to prevent severe health impact while also staying fit.

A wide range of issues
Exposure to extreme heat can adversely affect one’s body, leading to health conditions that may be as mild as dehydration or heat cramps to something serious such as heat exhaust ion, heatstroke, or hyperthermia. Dr Shuchin Bajaj, founder and director of Ujala Cygnus Group of Hospitals, mentions, “Heat stress, acute kidney injury, and worsening heart diseases are common during heatwaves.” Afternoon hours are usually the hottest and during this time, direct exposure to heat can be harmful—the risk, therefore, remains higher for young children, office-goers, and construction and industrial workers.

Such vulnerable groups must stay well-hydrated. The elderly population, too, must be vigilant. Dr Vikramjeet Singh, senior consultant (Internal Medicine) Aakash Healthcare, Dwarka, says, “Water, fruits and vegetable juices, aam panna, and shikanji (lemonade) should be consumed in large quantities. Older people must take medications on time and avoid going outdoors.”

One must be on the lookout for common symptoms of heat stroke— confusion, slurred speech, loss of consciousness, profuse sweating, seizures, and high body temperature. Bajaj advises, “A cold or ice water bath is effective in lowering core body temperature and can help those suffering from a heat stroke. You can sponge the person with cool water and cover him/her with damp sheets.”

Stay hydrated, stay protected
The city’s markets are full of seasonal fruits and vegetables that can be perfect this weather. From phalsas (wild berry) to jamuns (black plum), there are numerous options that can be incorporated in one’s diet. Fried dishes, stale food, and high-protein meals must be avoided this weekend. An intake of three to four litres of water is a must. When outdoors, apply a higher SPF sunscreen and wear sunglasses.

Given the soaring temperatures, one may feel inclined towards stocking the refrigerator with packaged drinks. However, Dr Col. Vijay Dutta, senior consultant (Internal Medicine), Indian Spinal Injuries Centre, Vasant Kunj, advises home remedies to stay cool instead. “Add mint (pudina) to chutney, beverages, and ice-cream,” he says, concluding, “Probiotic curd is also good for the gut and relaxes the tummy because of its cooling effect.”

FRUITS TO BEAT THE SUMMER HEAT

It is important to stay healthy amid intense heatwave. Mahika Goel, nutritionist, Axia Health Assist, suggests incorporating the following fruits in your diet:

WATERMELON: With about 91% water, it meets your body’s water requirements.

CUCUMBER: High in water content, it is loaded with fibres, helps in digestion, and hydrates your skin.

BANANAS AND BERRIES: Banana causes the tissues to shrink and allows more water absorption. Berries cool you down by generating cold energy in the body.

MINT AND LEMON: Mint is refreshing and maintains body temperature. Lemon has vitamin C, which detoxifies your system and keeps it cool.

COCONUT WATER: An inexpensive drink, coconut water helps refresh and restore all the electrolytes in the body.