Summer Safety Awareness
By Dr Brij Mohan Sharma, Mona Bali
“Before you grab another chilled soft drink to beat the heat, remember — many sugary cold drinks may temporarily cool your throat but can actually leave your body feeling more dehydrated and thirsty later. Always check whether packaged juices, flavoured drinks or energy beverages contain excessive sugar or corn syrup, as these ingredients may reduce real hydration benefits.
Summer advertisements may sell ‘instant freshness’, but your body truly needs water, natural fluids and balanced nutrition. Traditional drinks like nimbu pani, chaas, coconut water and fresh homemade lassi are often healthier and more effective in maintaining hydration during extreme heat.
Another important concern is excessive caffeine intake through iced coffees, packaged cold beverages and energy drinks, which may increase dehydration when consumed in large quantities. Similarly, consuming stale roadside food, uncovered cut fruits or unhygienic drinks during hot weather can increase the risk of food poisoning and stomach infections.
Summer safety is not just about escaping the sun — it is also about making informed choices about what we eat, drink and consume every day.
As temperatures continue to rise across India, health experts and meteorological agencies are urging citizens to remain alert and adopt preventive measures during the intense summer season. Indian summers are known for extreme heat, dry winds and rising humidity levels in many regions. While summer is often associated with vacations, outdoor activities and seasonal fruits, it also increases the risk of dehydration, heat exhaustion and heatstroke. Therefore, awareness, preparation and healthy habits become essential for protecting health and well-being.
The summer season in India usually begins in March and continues until June, before the arrival of the monsoon. During this period, several states experience severe heatwaves, especially in north-western and central India. Due to geographical diversity and varying climatic conditions, temperatures differ across regions. Northern states such as Punjab, Haryana, Delhi, Uttar Pradesh and Rajasthan often experience temperatures between 35°C and 45°C, while western states including Rajasthan, Gujarat and parts of Maharashtra may record temperatures as high as 48°C in interior regions. Southern India, including Karnataka, Kerala, Tamil Nadu and Telangana, generally experiences temperatures between 30°C and 38°C along with high humidity in coastal areas. Eastern states like West Bengal, Odisha and Bihar face both high temperatures and humid conditions, whereas north-eastern states such as Assam, Meghalaya and Tripura usually remain comparatively milder because of rainfall and hilly terrain.
These climatic differences show why summer precautions should be adapted according to local weather conditions. Dry heat in western and northern India may increase the risk of dehydration, while humid weather in eastern and southern regions can cause discomfort, excessive sweating and heat stress. Health professionals emphasise that heat-related illnesses are largely preventable when individuals follow basic summer safety practices.
One of the most important aspects of summer safety is staying properly hydrated. During hot weather, the body continuously loses water through sweating. If fluids are not replaced regularly, dehydration can occur, leading to weakness, dizziness, headaches, fatigue and even serious medical emergencies. Doctors recommend drinking at least eight to ten glasses of water daily, while people working outdoors or engaging in physical activity may require even more fluids. Carrying a reusable water bottle while travelling or working outdoors is strongly advised.
Traditional Indian summer beverages also help maintain hydration and electrolyte balance. Drinks such as nimbu pani, chaas, coconut water, fresh fruit juices, lassi and other homemade cooling drinks help replenish fluids lost through perspiration. Nutritionists also recommend consuming water-rich fruits and vegetables such as watermelon, muskmelon, cucumber, oranges and papaya, as these foods help cool the body while providing essential vitamins and minerals. At the same time, excessive intake of tea, coffee, sugary soft drinks and packaged energy beverages should be avoided because they may contribute to dehydration.
Experts further suggest consuming light, nutritious and easily digestible meals during summer. Fresh home-cooked food is considered healthier and safer during hot weather. Foods such as curd, buttermilk, seasonal fruits, green vegetables, salads and sprouts are highly recommended. Heavy meals, oily foods, spicy fast food and excessive sugar intake should be minimised during extreme heat conditions. Fresh and hygienic food not only keeps the body energetic but also reduces the risk of stomach infections and food poisoning, which become more common during summer months.
Excessive sweating can also reduce essential salts and minerals from the body. ORS (Oral Rehydration Solution) is considered an effective way to restore lost fluids and electrolytes. A simple homemade ORS can be prepared by mixing one litre of clean water with six teaspoons of sugar and half a teaspoon of salt. This easy solution can help prevent dehydration during heat wave conditions.
Summer can remain enjoyable and healthy when daily routines are planned wisely. Experts advise avoiding outdoor activities during peak afternoon heat, especially between 12 p.m. and 4 p.m. Morning and evening hours are considered safer for walking, exercise and recreational activities. Indoor spaces should also be kept cool and well-ventilated by ensuring proper airflow and reducing direct sunlight indoors. Families can use summer productively through reading, indoor games, hobbies and learning activities. Maintaining a proper balance of hydration, rest and recreation is essential for overall physical and mental well-being during the season.
Children are among the most vulnerable groups during summer because they often spend long hours playing outdoors. Parents and schools should ensure that children drink water regularly, carry water bottles and avoid prolonged exposure to direct sunlight. Outdoor games should preferably be conducted during cooler hours of the day. Healthy snacks and fruits should also be encouraged instead of unhealthy junk food and sugary beverages. Teachers and guardians should remain aware of early signs of heat exhaustion among children.
Outdoor workers such as construction workers, farmers, delivery personnel, traffic police and street vendors are also highly vulnerable to extreme heat conditions. They should take frequent water breaks, rest periodically in shaded areas and use caps, scarves or head coverings while working outdoors. Drinking ORS or electrolyte solutions and avoiding overexertion during peak heat hours are equally important. Employers and local authorities should ensure proper safety arrangements and adequate access to drinking water at workplaces.
Simple precautions in clothing and personal care can significantly reduce the impact of heat. Health experts recommend wearing light-coloured, loose-fitting cotton clothes and avoiding dark or tight garments. Using umbrellas, hats, caps and sunglasses while outdoors helps protect the body from direct sunlight and harmful ultraviolet rays. Sunscreen lotion with SPF 30 or above is also recommended to protect the skin from sunburn and long-term damage. Special attention should be given to elderly individuals, people suffering from chronic illnesses and pets, as they are more vulnerable to heat-related complications.
Heat waves have become more frequent and intense in recent years due to changing climate patterns and urban heat effects. A heat wave occurs when temperatures remain unusually high for several consecutive days. Prolonged exposure to extreme heat can affect the body’s ability to regulate temperature and may result in serious health conditions. Urban areas often experience additional heat stress because of concrete buildings, reduced green cover, vehicle emissions and high population density. Community awareness and preparedness are therefore extremely important during heat wave conditions.
One of the most dangerous summer-related medical emergencies is heatstroke. Immediate medical attention is required if a person experiences symptoms such as very high body temperature, severe headache, dizziness, nausea, vomiting, rapid heartbeat, hot and dry skin, confusion or weakness. In such situations, the affected person should immediately be moved to a cool or shaded area. Tight clothing should be loosened, cool wet cloths should be applied to the body and water should only be given if the person is conscious. Emergency medical assistance should be sought without delay. Quick response and timely treatment can save lives.
Summer temperatures also increase the risk of food spoilage and water contamination. Doctors advise people to eat fresh, hygienic and home-cooked meals whenever possible. Milk products, cooked food and cut fruits should be stored properly to avoid bacterial contamination. Drinking clean water and maintaining kitchen hygiene help prevent food poisoning and waterborne diseases. Frequent hand washing also becomes especially important during summer months.
Adequate sleep and rest are essential for maintaining both physical and mental health during hot weather. High temperatures may increase fatigue, stress and irritability. Experts recommend maintaining regular sleep schedules and ensuring that bedrooms remain cool and ventilated at night. Spending quality time with family, maintaining positive routines and reducing unnecessary stress can also support emotional well-being during the season.
People are also encouraged to remain aware of changing weather conditions by regularly monitoring weather forecasts, heat wave alerts, government advisories and local temperature updates before planning outdoor activities or travel. Government departments and local administrations across the country are increasingly conducting heat wave awareness campaigns, setting up public drinking water stations, organising medical camps and issuing emergency alerts to help citizens stay safe during extreme heat conditions.
Summer safety is not limited to personal protection alone. Environmental responsibility also plays an important role in reducing long-term heat impact. Citizens are encouraged to plant more trees, conserve water, avoid unnecessary electricity usage, promote rainwater harvesting and protect green spaces. These efforts can help create a healthier and cooler environment for future generations.
Many regions also face water shortages during summer, making water conservation extremely important. People should avoid unnecessary water wastage, repair leaking taps, reuse water where possible and use water carefully for household purposes. Saving water today ensures better availability tomorrow.
Simple daily precautions can significantly reduce the risk of heat-related illnesses. Drinking water regularly, eating nutritious meals, avoiding direct afternoon sunlight, wearing light cotton clothes, using sunscreen and sunglasses, checking on children and elderly family members and ensuring pets remain hydrated are all important steps for summer safety.
Summer is a season of energy, vacations and togetherness, but rising temperatures demand greater awareness and responsibility. By following simple precautions, maintaining hydration and adopting healthy habits, families can remain safe and healthy despite extreme heat conditions.
Awareness today can prevent emergencies tomorrow. A healthy summer begins with smart choices, responsible habits and community care.
Water Today, Healthy Tomorrow!
Stay Cool • Stay Hydrated • Stay Safe
(Dr Brij Mohan Sharma is a science communicator, Innovator, ISRO SPACE Tutor and National and NASA awardee)
