India’s Heatwave Is No Joke — Follow These 10 Tips or Risk a Meltdown

As temperatures soar to record highs across the globe, stepping out during a heatwave is no longer just uncomfortable — it can be dangerous. From heat exhaustion to sunstroke, dehydration to skin damage, the risks are real. Whether you're heading to work, running errands, or just going out for a walk, knowing how to protect yourself from the blazing sun can mean the difference between a regular day and a medical emergency.
Here’s your ultimate survival guide with 10 must-know precautions before stepping out in a heatwave — because the sun doesn’t play fair.

The most important rule during a heatwave: stay hydrated. But here’s the catch — don’t wait until you’re thirsty. By then, you’re already on your way to dehydration.
Pro tip: Carry a reusable water bottle, and aim for at least 2.5 to 3 litres of water a day. Skip the sugary sodas and caffeinated drinks — they’ll just dehydrate you further.

Dark, tight clothes trap heat. Go for loose-fitting, light-colored cotton or linen clothes that allow your skin to breathe. Avoid synthetic fabrics — they don’t absorb sweat and can lead to rashes or heat boils.
Bonus tip: Wear full sleeves if you’re going to be out for long to protect your skin from UV rays.

Your head absorbs heat quickly, and overexposure can lead to sunstroke. A wide-brimmed hat, scarf, or umbrella is your first line of defense. For those using two-wheelers, a light cotton cloth beneath your helmet can also help reduce heat buildup.

Heatwaves or not, sunscreen should already be part of your routine. But in extreme heat, it becomes essential.
Use a broad-spectrum sunscreen with at least SPF 30, and reapply every 2–3 hours if you're staying outside. Don't forget the back of your neck, ears, and hands.

Try to avoid being outdoors during peak sun hours — usually between 11 AM and 4 PM. If you must step out, do it early in the morning or later in the evening.
If you exercise outdoors, shift your workout to cooler hours or take it indoors altogether.

Heavy, oily, or spicy foods can raise your internal body temperature. Instead, opt for seasonal fruits like watermelon, cucumber, oranges, and curd-based dishes that cool you from within.
Avoid alcohol — it dehydrates your body and increases the risk of heatstroke.

Keep an eye on local weather forecasts and heatwave alerts. Governments often release warnings with tips and guidelines. Install a reliable weather app on your phone to stay updated in real-time.

Watch out for early signs like dizziness, headache, nausea, muscle cramps, and fatigue. If ignored, these can escalate to heat exhaustion or heatstroke — which is a medical emergency.
If someone faints or shows confusion, move them to a shaded area, offer water, and seek immediate medical help.

Children, the elderly, and people with chronic illnesses (like diabetes or heart disease) are more susceptible to heat-related illnesses. Make sure they stay indoors as much as possible and are well-hydrated.
Pet owners: Keep your pets indoors and never leave them in parked vehicles.

Cars can turn into ovens during a heatwave. Even a few minutes inside a locked vehicle can raise the temperature to deadly levels.
Important: Never leave children, pets, or elderly individuals in parked cars — not even for “just a minute.”

Don’t assume being indoors guarantees safety. If you don’t have air conditioning, use fans, draw curtains, and keep windows open during the cooler parts of the day. A cold shower or wet cloth on the neck can also bring relief.
Heatwaves are becoming increasingly common — and intense — thanks to climate change. But they’re not to be taken lightly. With just a few smart habits and some forward planning, you can stay safe while the sun blazes outside.
Remember: Sweat now, stay safe later. Your body is your most valuable asset — don’t let it burn under pressure.

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1. What are the top precautions to take during a heatwave?Stay hydrated, wear light clothing, use sunscreen, avoid going out during peak hours, and stay informed through weather alerts.
2. Is sunscreen really necessary during a heatwave?Yes. Sunscreen protects your skin from UV rays and prevents sunburn and skin damage.