“How to Protect Yourself from a Heatwave: Tips for Delhi and Nearby Regions”

Delhi and neighboring regions are currently suffering through a severe heatwave, with temperatures climbing above 45°C and “feels-like” temperatures approaching 50°C. The combination of intense heat, humidity, and lack of wind has made outdoor conditions almost unbearable. The Indian Meteorological Department (IMD) has issued warnings, and health officials are urging people to take serious precautions to avoid heat-related illnesses like heatstroke and dehydration.

What you wear can make a big difference. Loose, light-colored clothing made from breathable fabrics like cotton helps keep your body cool. Avoid dark or synthetic clothes as they trap heat. If you’re stepping out, wear a wide-brimmed hat or cover your head with a light scarf, and don’t forget UV-protective sunglasses to shield your eyes from harsh sunlight.

Staying hydrated is one of the most important ways to protect yourself during a heatwave. Drink water frequently, even if you don’t feel thirsty. Natural drinks like coconut water, lemon water, or buttermilk help replenish lost fluids and minerals. Stay away from sugary sodas, caffeinated drinks, and alcohol, as they can actually dehydrate your body.

Try to stay indoors between 11:00 AM and 4:00 PM, when the sun is at its strongest. If you must go outside, limit your time in direct sunlight. Always seek shade when possible, and take frequent breaks if you’re walking or working outside.

Before heading outdoors, apply sunscreen with at least SPF 30 to all exposed skin. Reapply every two hours, or more often if you’re sweating heavily. This helps prevent sunburns and reduces the risk of long-term skin damage.

Avoid heavy, oily, or spicy meals. Instead, eat water-rich foods like fruits (watermelon, cucumber, oranges) and vegetables. These not only help cool the body but also keep you nourished and hydrated.

Keep curtains closed during the day to block out heat. Use fans or air conditioners if available. At night, open windows to let in cooler air. Wet towels hung near windows or placing bowls of cold water in rooms can help lower indoor temperatures.

Be alert for symptoms like excessive sweating, dizziness, weakness, headache, or confusion. These may be early signs of heat exhaustion or heatstroke. Move to a cooler place, drink water, and rest immediately. If symptoms worsen, seek medical help without delay.

Children, elderly people, and those with health issues are most vulnerable during heatwaves. Make sure they stay in cool areas, drink enough fluids, and are not exposed to the sun for long periods.

Heatwaves can be dangerous, but with simple precautions, you can stay safe. Drink plenty of water, avoid the sun during peak hours, dress wisely, and watch for warning signs. Stay informed through weather updates and follow health advisories to protect yourself and your family during this extreme heat.