Heat Wave Safety Tips: How to Prevent Heat Stroke and Stay Hydrated

Pune, 2nd April 2026: With temperatures rising across several parts of the country, health authorities have urged citizens to take precautions to protect themselves from heat wave conditions, which can cause serious health complications and, in extreme cases, even lead to death.

According to the National Disaster Management Authority (NDMA), prolonged exposure to extreme heat can result in severe physiological strain on the human body. To minimise the impact of heat waves and prevent heat stroke, people are advised to follow a set of safety measures during hot weather conditions.

Citizens are advised to avoid going out in the sun, particularly between 12 noon and 3 pm, when temperatures are usually at their peak. Experts recommend drinking sufficient water frequently, even if one does not feel thirsty, to prevent dehydration.

People stepping outdoors are advised to wear lightweight, light-coloured, loose cotton clothing and use protective items such as sunglasses, umbrellas or hats, and footwear. Authorities also advise avoiding strenuous activities during high temperatures and refraining from outdoor work during peak afternoon hours.

Travellers are encouraged to carry water while commuting. Health experts also warn against consuming alcohol, tea, coffee and carbonated soft drinks during extreme heat, as these beverages can contribute to dehydration. In addition, people are advised to avoid high-protein foods and stale food during heat wave conditions.

Those working outdoors should use protective headgear such as hats or umbrellas and may use a damp cloth on the head, neck, face and limbs to stay cool. Authorities also caution people not to leave children or pets inside parked vehicles, as temperatures inside vehicles can rise rapidly.

If a person feels faint or unwell due to heat, they should seek medical attention immediately. To maintain hydration, health experts recommend drinking Oral Rehydration Solution (ORS) or homemade drinks such as lassi, rice water (torani), lemon water and buttermilk.

Animal care is also important during extreme heat. Authorities advise keeping animals in shaded areas and ensuring they have access to plenty of drinking water.

Residents are also encouraged to keep their homes cool by using curtains, shutters or sunshades during the day and opening windows at night for ventilation. Using fans, wearing damp clothing and taking frequent cold-water baths can also help in managing body temperature.

In case of a suspected sunstroke, the affected person should be moved to a cool or shaded place immediately. The body should be wiped with a wet cloth or washed with water to bring down the body temperature. Pouring normal-temperature water on the head can also help.

The person should be given ORS or fluids such as lemon water or rice water to help rehydrate the body. Medical experts emphasise that the patient should be taken to the nearest health centre without delay, as heat stroke can be life-threatening and may require immediate hospitalisation.

NDMA also highlighted the importance of acclimatisation. People who have recently travelled from cooler climates to hotter regions are more vulnerable to heat-related illnesses. Such individuals should avoid prolonged exposure to the sun for about a week until their bodies gradually adapt to the heat, while ensuring adequate hydration during this period.