Extreme hot weather has a severe impact on your physical well-being. Dehydration, extreme physical activity, and an imbalanced diet often lead to heat exhaustion and sunstroke. Sunstroke, also known as heatstroke, is the most severe form of hyperthermia, which if not addressed, can be life-threatening. In this article, we shall discuss some tips to help you prevent sunstroke during a heatwave.

1. Limit Your Sun Exposure

Heatwaves can cause the temperatures to soar massively. Hence, it is advised to stay indoors, especially during the brightest part of the day, usually from 11:00 am to 3:00 pm. Try getting most of your work done during the early morning or late evening hours as it can help you prevent heat exhaustion.

2. Schedule Outdoor Activities Carefully

If you have to go out in the scorching heat due to an emergency, make sure that you wear a hat or can even carry an umbrella to avoid heat exhaustion. Sunburns can affect your body’s ability to cool down leading to dehydration heat or sunstroke. Hence, do not forget to apply enough sunscreen and also find some loose fits to keep yourself comfortable. Look for sunscreens that have “broad spectrum” or “UVA/UVB protection” with at least 30 SPF on their labels.

3. Cut Down On Exercise

It is also important that you avoid extreme physical exertion during a heatwave. Intense workout sessions during hot temperatures can also lead to heatstroke. If physical activity is causing you to gasp for breath, you must stop instantly. Try getting into a cool area and rest instead, especially if you are feeling a little lightheaded or dizzy. You can opt for summer-friendly exercises such as swimming. 

4. Try To Cool Yourself Down

Heatwaves can have a toll on you if you consume a heavy diet. Make sure your body is getting enough fluids. However, avoid caffeine, alcohol and hot drinks as they can stimulate heat production in your body. Fruit juices can help you greatly during a heatwave since they are both refreshing and nutritious. To keep your hunger in check try vegetables and fruits with high water content such as cucumbers and watermelon.

5. Keep Your Surroundings Cool

Heatstrokes can occur indoors too. Therefore, close all the windows and curtains that are directly exposed to sunlight but do not forget to open them once the sun sets. Try moving into a room that is relatively cooler than the others. Stay under a fan or in an air-conditioned room and make sure that you turn off all the non-essential electrical appliances as they produce heat when in use. Keep indoor plants and bowls of water in different zones of your house as they can help in keeping the air cool.

Following the aforementioned steps can help you prevent sunstroke during a heatwave. For more information,

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Medically reviewed by Dr Sonia Bhatt.