With temperatures soaring higher than ever across many parts of the world, 2025 is shaping up to be one of the hottest years on record. While summer usually means beach trips, mangoes, and sunshine, the extreme heat can silently take a toll on your body, energy, and overall health.
In this blog, let’s break down what’s happening to your body in extreme heat, what you should and shouldn’t do, and most importantly, a precaution-based action plan to stay safe and healthy.
🧠 How Extreme Heat Affects Your Body
When exposed to excessive heat, your body has to work harder to maintain a normal temperature. Here’s what happens:
Dehydration: You sweat more, leading to fluid and salt loss.
Electrolyte Imbalance: Essential minerals like sodium and potassium get depleted.
Heat Exhaustion or Heat Stroke: If the body fails to cool down, it may lead to headaches, dizziness, nausea, or even unconsciousness.
Heart Strain: Your heart pumps faster to keep your body cool, adding stress to your cardiovascular system.
Skin Damage: UV rays can cause burns, rashes, and long-term damage.
✅ What You Should Do
Hydrate Smartly
Drink 3–4 liters of water daily.
Add ORS or lemon water to replenish lost salts.
Include water-rich foods like cucumber, watermelon, and oranges.
Dress for the Season
Wear light-colored, loose-fitting, and breathable clothing.
Use sunglasses, caps/hats, and umbrellas when outdoors.
Time Your Day
Avoid going out between 12 PM and 4 PM.
Early mornings or late evenings are best for workouts or outdoor errands.
Cool Your Environment
Use curtains/blinds during peak sunlight hours.
Keep rooms ventilated or use fans/AC as needed.
Take cool showers to lower your body temperature.
Eat Right
Light meals are better than oily or spicy food.
Include buttermilk, coconut water, and salads in your diet.
Avoid alcohol and caffeine, which dehydrate the body.
❌ What You Should Not Do
Don’t wait to feel thirsty — thirst means you’re already dehydrated.
Avoid tight or synthetic clothes; they trap heat.
Don’t exercise outdoors in peak heat hours.
Skip excessive caffeine or alcohol — they increase fluid loss.
Never leave children, elderly, or pets in parked cars — even for a minute.
🚨 Warning Signs to Watch For
Seek medical help if you or someone around you experiences:
Profuse sweating or complete lack of sweating
Red, hot, and dry skin
Rapid pulse, nausea, or confusion
Fainting or seizure
High body temperature (above 103°F or 39.4°C)
📋 Action Plan: How to Take Care of Yourself in This Heat
| Step | Action |
|---|
| Morning | Drink 1 glass of water with lemon or ORS before starting your day. |
| Before stepping out | Wear protective clothing, apply sunscreen (SPF 30+), carry a water bottle. |
| During the day | Stay indoors during peak hours, use fans/coolers, keep sipping water. |
| Meals | Light, frequent meals with plenty of fresh fruits and curd-based dishes. |
| Evening | Walk or exercise post-sunset if needed, take a cool shower. |
| Bedtime | Hydrate again and keep a glass of water by your bed. |
