28/04/2026
Tips for this summer 🌞
* Avoid Peak Sun: Stay indoors, especially between 11 AM and 4 PM.
Hydration Strategy: Drink 2–3 litres of water daily. Do not wait until you feel thirsty, as thirst is a late sign of dehydration.
Electrolyte Replenishment: Include ORS (Oral Rehydration Solution), coconut water, or buttermilk (chaas) to replenish lost salts and minerals due to sweating.
Clothing & Protection: Wear loose, light-colored cotton or linen clothing to allow skin to breathe. Use sunscreens (SPF 30+), hats, and sunglasses when stepping out.
Monitor Vulnerable Groups: Children, the elderly, and those with pre-existing conditions like diabetes or high blood pressure need special care and hydration.
Vehicle Safety: Never leave children or pets in parked cars, as temperatures can quickly become fatal.
What to Eat & Drink (Cooling Diet)
High-Water Content Fruits: Consume watermelon, muskmelon, papaya, oranges, and berries.
Cooling Vegetables: Include cucumbers (96% water), bottle gourd (lauki), ridge gourd, and leafy greens in salads.
Traditional Coolants: Sip on Aam Panna (raw mango drink), Sattu drink, Jaljeera, or rose sherbet (Roohafza) to lower body heat.
Dairy & Probiotics: Consume curd and buttermilk regularly to soothe the stomach and improve digestion.
Cooling Herbs: Add fresh mint (pudina) or coriander to food to help reduce internal body heat.
Easy-to-Digest Meals: Opt for light meals like moong dal khichdi or steamed rice with curd.
