7 Essential Tips to Avoid Summer Heat (Heat Stroke & Exhaustion)

Essential Tips to Avoid Summer Heat

As summer has arrived and the scorching rays of the sun have started affecting regular life in more ways than one. It is, therefore, necessary to be aware of health and safety while spending time outside. These hot sun and wind lead to heatstroke, excursions and other health problems. Follow these essential tips to avoid Summer heat/heatstroke, and stay cool & enjoy everything that summer has to offer.

Essential Tips to Avoid Summer Heat

Essential Tips to Avoid Summer Heat

#1. Stay Hydrated

Heatstroke and other health problems might occur due to the summer heat and sweat. It’s even more important to remember to drink enough water when the temperature rises. You must drink at least two to three litres of fluids every day. Replace alcohol and caffeine-containing beverages with water or fruit juices which keep you hydrated all day.

#2. Avoid Overexposure

Avoid Overexposure

Avoid Overexposure

  • When you’re outside, use proper mouth, nose, and ear cover to protect yourself from the scorching rays that might induce dehydration. Avoid going outside during the hottest time of the day.  
  • Apply a broad-spectrum sunscreen with at least an SPF of 15 on your skin. If you’re swimming or sweating profusely, apply sunscreen liberally and reapply every 3-4 hours.
  • Wear a hat or an umbrella to protect your face and wear good sunglasses to protect your eyes from the sun.
  • Children, pets, and anyone should never be left in a parked car, even for a short time, because hot temperatures in the car may quickly rise to unsafe levels.

#3. Wear Light, Loose-Fitting Clothes

 Clothing that is too heavy or too tight can prevent your body from proper cooling. It’s recommended wearing light and loose-fitting cotton clothes during hot months.

#4. Avoid Overexertion

Avoid Overexposure

Avoid Overexposure

 When the weather is too hot, avoid working out or exercising excessively, it may cause severe illness or life-threatening conditions. Limit your physical activity during the hottest hours of the day, especially between 11 am to 4 pm. Maintain a low-key and short exercise schedule, take regular rest and drink lots of water not only help to reduce your overexertion but keeps your body hydrated and relaxed.

#5. Eat Light and Healthy Foods

 Food digestion is a common concern in the summer. Eat light, little portions of food daily to avoid indigestion and bloating. Avoid fast food, deep-fried foods, and street food. Consume packaged beverages in moderation because they contain a lot of added sugar. Fruits and vegetables that are in season should be eaten.

#6. Pay Attention To Heat-Related Signs 

 Know the signs and symptoms of heat exhaustion and heat strokes such as a body temperature of 103°F or higher, hot, red, dry, or unusually clammy skin, headache, dizziness, nausea, vomiting, and severe muscle cramping are all symptoms of the common condition of heatstroke. Take immediate action if you see any signs. Even if the symptoms are minor, you should contact your doctor or seek medical attention if they linger longer than an hour.

 #7. Avoid Caffeine & Alcohol

Try to reduce your intake of these popular beverages like fizzy drinks, alcohol and coffee as much as possible during hot months because these carbonated beverages quickly dehydrate you. Simple or flavoured water is a great replacement.


The heat of summer may be deadly for everyone. It is better to know about the consequences of hot weather and how to stay cool.



Priya Singha
Priya Singha: Priya is a freelance writer with an experience of 4+ years of her writing career. She pursued her Masters from DDU, Gorakhpur. She is very passionate about writing and is fond of writing short articles and blogs. She even has worked for several companies. Writing articles in the field of Health & Fitness, Beauty, Home Remedies and Travel are some of her most interested topics and brings out the best in her.