Dr Krishna Murthy shares easy health tips

Hyderabad: As the city enters the peak summer season, temperatures are steadily rising, often crossing 36–40°C.

With increasing heat exposure, the risk of dehydration, heat exhaustion and heat stroke becomes significant—particularly among vulnerable groups such as the elderly, children and individuals with chronic illnesses.

Here are some of the life-saving measures necessary for anyone:

1. Hydration is the cornerstone of good health

Maintaining adequate hydration is the most critical preventive step.

Adults should aim to consume at least 2.5–3.5 litres of fluids daily, depending on activity levels and exposure to heat. In addition to water, natural fluids like coconut water, buttermilk and oral rehydration solutions (ORS) are highly beneficial.

Excess intake of caffeinated beverages like tea and coffee should be limited due to their diuretic effect.

2. Avoid peak heat hours

Outdoor exposure should be minimised between 11 am and 4 pm, when temperatures and ultraviolet radiation are at their highest.

If stepping out is unavoidable, protective measures such as using umbrellas, wearing caps or scarves and opting for light-coloured, loose cotton clothing are strongly recommended.

3. Dietary adjustments

Light, easily digestible meals are preferable during the summer months.

Incorporating water-rich fruits such as watermelon, muskmelon and cucumber helps maintain hydration. Heavy, oily and excessively spicy foods should be avoided as they can contribute to dehydration and gastrointestinal discomfort.

4. Sun protection measures

Using sunscreen with SPF 30 or higher, wearing sunglasses and covering exposed skin can help prevent sunburn and long-term skin damage.

5. Safe drinking practices

Consumption of clean, boiled or filtered water is essential. Street-side beverages and cut fruits should be avoided to reduce the risk of infections, which are more prevalent during hot weather.

How to recognise early warning signs?

Early symptoms such as excessive thirst, dizziness, headache, reduced urination and muscle cramps should not be ignored. These may indicate dehydration or heat exhaustion and require prompt attention to prevent progression to heat stroke.

Who are the high-risk groups that require special care during summer?

Elderly individuals, children and patients with conditions such as diabetes, hypertension and kidney disease are more susceptible to heat-related complications.

They should ensure regular hydration, avoid prolonged exposure to heat and seek medical advice when necessary.

Dos and don’ts about medication

Patients on medications such as diuretics or certain anti-diabetic drugs should be cautious, as these may increase the risk of dehydration.

Medical consultation may be required for dose adjustments or preventive advice during extreme weather conditions.

Home and environmental precautions

Here’s what can be done at home to keep yourself safe in summer:

– Living spaces should be kept cool and well-ventilated.

– Curtains or blinds can be used to block direct sunlight.

– Staying in enclosed, poorly ventilated areas—such as parked cars—should be strictly avoided.

Dr Krishna Murthy is a Consultant Physician and Diabetologist at Aster Prime Hospital

The views and opinions expressed in the article are those of the author and do not reflect the official policy or position of NewsMeter.