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Simple tips to beat the summer heat

The longer you stay in hot temperatures, the more seriously it can affect your health, says Sanchita Pathak, senior consultant nutritionist with The Himalayan Organics.

Increased internal body temperature causes excessive sweating, oily skin, dehydration, fatigue, headache, dizziness, weakness, muscle cramps and a rapid, weak pulse. Besides heatstroke, urinary tract infections also develop during the change of seasons.

“Hot temperatures can also exacerbate non-heat-related problems such as kidney health, skin disease, measles, jaundice, and premature birth in pregnant women. In fact, heat stroke, heat fatigue and dehydration are only a small part of the health risks associated with prolonged exposure to high temperatures,” added Ms Pathak.


Experts stress the importance of maintaining levels of electrolytes, such as sodium and potassium, which are important for the optimal functioning of the brain and nervous system in the body.

Sanchita Pathak shared: “Drinking enough water is essential to replenish lost electrolytes and remove excess from the kidneys.”

Some simple tips you can refer to:

Always wear sunscreen to protect your skin from damage and sunburn.

– Avoid direct sunlight for a long time to keep body temperature in balance.

– Wear light, airy, loose clothing.

– Pay attention to the body’s needs. If you start to feel sick or faint, find a cool environment and rest.

– It’s best to eat healthy and light meals, eat small meals. Heavy meals contain large amounts of carbohydrates and fats that generate heat in the body. Instead, eat fresh seasonal fruits and vegetables with a high water content.

Ms. Pathak said, to keep yourself cool, eat watermelon, oranges, sesame, coconut water, cucumber, tomato, mint, fennel seeds, etc. Avoid alcohol, carbonated drinks and coffee because they can make you dehydrated.

In addition, pregnant women need special care. Pregnant women should eat fruits containing many vitamins, minerals, fiber and good sugar. They give you energy, keep you full and are great for skin and hair. They also aid in the prevention of constipation, aid in digestion and good bowel movement.

Skin protection measures summer

During summer, the sebaceous glands of the skin produce excess sebum. This oil sticks to the surface of the skin, leading to clogged pores. In addition, the body loses more water, causing the skin to become irritated, red, and dry. Some common skin problems in summer are pimples, dry skin, folliculitis, allergy to the sun and heat rash.

A summer-friendly beauty routine that includes sunscreen, moisturizer, minimal makeup, exfoliation, sun-protective clothing, and minimal face-washing will help keep skin looking young and healthy. Using a tissue to wipe sweat from your face helps to avoid acne.

Summer hair care routine

Wash your hair with a moisturizing shampoo, followed by a moisturizing conditioner. Apply serum or conditioner after washing. Style your hair using natural styling techniques instead of hot styling tools. Apply a hair mask once a week.

Strawberries, bananas, zucchini, red bell peppers, tomatoes, lentils, flaxseeds, walnuts and hibiscus tea are great summer beauty foods for skin and hair. In addition, they also provide vitamins A, C and biotin, zinc.

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