Prevent Heat Stroke: Simple Tips to Avoid Heat Exhaustion

Heat Stroke is always a possibility in summer.

But the good thing is—it’s avoidable.


Just stay indoors, sip lime water, and chill.

Guess what? For many of us, that’s not possible.

We are hardworking people—we need to go to work, meetings, seminars, conferences, and whatnot. After all, it’s a question of earning a  decent livelihood.

So, in other words, we need to be out there—in the Sun.

And with the sun comes the risk of a heat stroke—exhaustion, body ache, and rashes—making you feel unwell and low in general. And god forbid, even hospitalization.

Scary. Isn’t it?

So, here are some quick tips to help you prevent a heat stroke:

Prevent Heat Stroke: Drink Water As Soon As You Wake Up

Your body is most acidic and dehydrated in the morning. And you must drink water as soon as you wake up.

But, many times, you don’t.

And it’s understandable—because you don’t have it around. You need to drag yourself out of bed, go to the kitchen, pick a glass, pour water, and drink.

That’s a lot of work. 🙂

The solution?

Keep a jug. Or a bottle.  Near the bed, along with a glass.

Also, you can purchase a copper jug. Fill it before you go to bed. Drinking that “Coppery” water in the morning is said to remove toxins and improve digestion.

Wear Comfortable Cotton Clothes

Synthetic garments?

Oh! They can make you edgy. They can be uncomfortable as hell, especially in the summers—they can invite skin allergies and rashes.

Cotton clothes are better.

Please make sure they’re breathable and loose enough to keep you comfortable for long hours.

Eat Before You Leave

A simple yet effective way to avoid a heat stroke is to eat before leaving home.

I know, I know. Most of us are short on time in the mornings.


Are you skipping breakfast to save “10 minutes?”

Not a good idea.

Heat can drain you like anything. You need food to counter that. So, eat a nutritious breakfast before you leave for work.

Oily or spicy food? That’s a bad idea—you might feel heavy and bloated all day long.

Cereals with room temperature milk along with some almonds and raisins. Oats. Muesli with curd and honey. Even fresh fruits would do the job.

Don’t want to get into the details?


Just eat something.


Keep Your Head and Eyes Covered

Cover your head.

You can wear a cap. Or use a cotton cloth to wrap around your head.

Also, cover your eyes with decent-quality sunglasses.

I use polarised UV-protected sunglasses. 😎

Sunglasses are a must in the summer because the vehicles’ windscreens’ glare puts extra strain on the eyes.

Cover the Back of Your Neck

I used to work for Hit95 FM in 2007. And our radio station jockey shared this trick.

He explained that while riding a motorbike, the neck’s rear is more exposed to the harsh sun than any other body part.

And that could increase the chances of a heat stroke.

Covering the neck’s back with a wet cloth (like a handkerchief) can provide a fresh feeling amidst burning heat.

Wear a Wet Shirt While Riding

A ‘wet shirt’?

I know it sounds weird, but I’ve used it (quite a lot) while riding my motorbike.

For that, you need a slightly oversized, light-colored, full-sleeved, cotton shirt. Soak the shirt in cold water and wear it over your regular clothing before pressing the start button.

It’s a no-brainer that the sun rays are there to steal moisture, but who says it must come from your body? Why not from a shirt?

(The Sun will have to fight the ‘wetness’ before it could reach your body. See, you just played the sun. 😉 )

It will not only save you from those burning rays but will also make you feel ‘cool’ while riding.

Drink Plenty of Water and Fluids

The sun can suck the body fluids like crazy, and therefore staying hydrated throughout the day is critical.

You need to drink more water and fluids than you thought. Ideally, keep sipping on plain water or other healthy drinks every hour.

By healthy fluids, I mean:

  • Neembu Paani (Lime water)
  • Coconut water (nothing rehydrates the body like tender coconut water)
  • Aam Panna
  • ORS powder ( I use “Electral.” The taste is a bit off, but it does the job).
  • Glucose powder

Make sure to carry a bottle of clean drinking water. You can also keep an extra bottle (filled with glucose water).

That way, you can stay hydrated in a tasty way.

Use Green Chili, Onion, and Cucumber to Prevent Heat Stroke

That shouldn’t be hard.

I mean, green chili and cucumber are readily available in summer, even if you’re eating at a roadside “Dhaba” or a “Naan Rehdi.”

Try to eat at least one green chili and one onion with your lunch.

But do remember to use mouth freshener afterward, so you don’t put people off. Nobody likes a man stinking like an onion. 🙁

Eat Fruits

Summertime fruits are second to none. Try to eat at least one serving of fruits daily to maintain a healthy lifestyle.

Here’s a list (to remind you about some of them):

    Watermelon. It’s my favorite. I try to eat at least a small/medium-sized watermelon every afternoon before lunch. I mean, how can you resist that red, juicy, delicious pulp?
  • Muskmelon
  • Mangoes
  • Litchis
  • Peaches
  • Plums

Rest in Shade (Take a Break)

Maybe your job requires you to travel a lot in the Sun.

There’s not much you can do about that. That’s your job. You have to do it.

But, you can make sure to take a couple of breaks in the shade throughout the day.

Pullover in the shade.

Get out of your vehicle. Sip some water.

Wait for 5 minutes.

Then, wash your face.

Rest for 10-15 minutes, and then move on.

It’s essential to take frequent breaks, especially when the sun is too hot.

Take a Day Off

Summers can make you feel exhausted in no time.

You might not feel like going to work on a particular day.

And that’s alright. It means you need to rest. So, get some rest.

Please don’t push yourself; it’s not worth it. Nothing is more important than your health. If, even after taking a rest, you’re not feeling well, consult a doctor.

Avoid Tea and Coffee

Many people assume that drinking tea and coffee is a convenient way to get some more water. But the truth is, that tea and coffee dehydrate your body.

Roughly, one cup of tea can flush out 2 cups of water from the body.

Yes, people will offer you tea or coffee, and that’s okay. One cup here and there is not a big deal.

But you must know when to decline.

Politely, of course.

Drink Lassi

Sweet Lassi is my go-to drink in the summer.

Fortunately, in Delhi, there are plenty of “Lassiwalas.”

But what about cleanliness? Hygiene?

Yes, the shop/vendor should be reasonably clean. Houseflies and dust are indeed not signs of hygiene. But at the same time, don’t be paranoid about that.

Just keep in mind 2 points: a) The lassi should not have extreme ice, and b) It should not contain that red liquid that many Lassiwalas use.

That’s it; you’re good to go.

Take a Bath before Dinner

Bathing with cold water helps get rid of sweat, dust, and uneasiness.

Taking a bath before dinner is a good idea.

Here’s a word of caution, though:

Most of the households use water from overhead water tanks, and the sun almost boils it.

Keep a bucket full of water aside in the morning, so it’s cooler when you need it in the evening unless you’re a fan of bathing in ‘boiling’ water.

Prevent Heat Stroke: The Final Tip

Here’s a general rule of thumb: Go out on the Sun between 11 am to 4 pm only when you can’t avoid it.

Those 5 hours are the hottest on any given day in summer.

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