Navigating the Summer Heat: Understanding Sunstroke and How to Stay Safe

 

As temperatures soar in Maharashtra, the risk of sunstroke looms large, making it crucial for us to equip ourselves with knowledge on how to prevent and manage this heat-related illness. to understand the significance of maintaining optimal health, especially during the scorching summer months. In this article, we shed light on sunstroke - its signs, symptoms, prevention strategies, treatment options, and general guidelines for staying safe during heat waves. hope this help you to keep yourself cool in this hot summer season.

What is Sunstroke?
Sunstroke, also known as heatstroke, occurs when the body overheats due to prolonged exposure to high temperatures and dehydration. It is a severe condition that requires immediate medical attention.
In vidarbha region temperature in daytime goes beyond 42 degree C in summer. working in field, farm, playing outdoor, while travelling commonly cause sunstroke.


Signs and Symptoms of Sunstroke:
- High Body Temperature: A body temperature of 104°F (40°C) or higher.
- Throbbing Headache: Intense headache and dizziness.
- Nausea and Vomiting: Feeling nauseous and vomiting.
- Rapid Breathing and Heart Rate: Breathing becomes rapid, and heart rate increases.
- Flushed Skin: Skin appears flushed and hot to the touch.
- Confusion and Disorientation: Mental confusion and difficulty in concentrating.


Prevention of Sunstroke:
1. Stay Hydrated: Drink plenty of water throughout the day, even if you're not thirsty. Opt for hydrating fluids like coconut water, buttermilk, Sugarcane juice and lemon water. Drink naturally cold water from earthen pot which quenches the thirst.

2. Avoid Alcohol and Caffeine: Limit the consumption of alcohol and caffeinated beverages as they can contribute to dehydration.

3. Dress Appropriately: Wear cotton, khadi, lightweight, light-colored, loose-fitting clothing to help your body stay cool. Cover your eyes with sunglasses, head with dupatta which also covers ears. use cap, umbrella, suncoat etc to avoid sunburns.

4. Seek Shade: When outdoors, seek shade whenever possible, especially during peak sunlight hours.

5. Use Sun Protection: Wear a wide-brimmed hat, sunglasses, Cover your eyes with sunglasses, head with dupatta which also covers ears. use cap, umbrella, suncoat etc to avoid sunburns and apply sunscreen with a high SPF to protect your skin from harmful UV rays.


Food to prefer in summer to prevent sunstroke:
Choosing the right foods can play a crucial role in preventing sunstroke and keeping the body cool and hydrated. Here are some food recommendations tailored specifically for the Vidarbha region during the summer months:

1. Fresh Salads: Prepare fresh salads with seasonal vegetables like tomatoes, cucumber, carrots, radishes, broccoli and lettuce. These vegetables are hydrating and packed with essential vitamins and minerals.

2. Light and Fresh Meals: Opt for light and easily digestible meals such as khichdi, dal rice, or vegetable stews. Avoid heavy and spicy foods that can increase body heat.

3. Amaranth and Sorghum: Include grains like amaranth (rajgira) and sorghum (jowar) in your diet as they are nutritious and have cooling properties. They can be consumed as porridge, rotis, or in salads.

Herbal Teas: Drink herbal teas like green tea, chamomile tea, or lemongrass tea. These teas have antioxidants and calming properties that help in reducing body heat.


Treatment for Sunstroke:
1. Cooling Measures: Move to a cooler area and apply cool compresses or ice packs to the body to lower temperature.

2. Rehydrate: Drink cool fluids, preferably water or oral rehydration solutions, to replenish lost fluids and electrolytes.

3. Rest and Recovery: Rest in a cool, shaded area and avoid strenuous activities until symptoms subside.

4. Medical Attention: Seek immediate medical help if symptoms persist or worsen.

General Guidelines for Dealing with Heat Waves:

1. Limit Outdoor Activities: Minimize outdoor activities, especially during the hottest parts of the day.

2. Monitor Vulnerable Individuals: Keep a close eye on children, the elderly, and those with chronic illnesses, as they are more susceptible to heat-related illnesses.

3. Stay Informed: Stay updated with weather forecasts and heat advisories issued by local authorities.

4. Create a Cooling Environment: Use fans or air conditioning to create a cool indoor environment.

As a diet and nutritional consultant, I urge everyone to prioritize their health and take necessary precautions to prevent sunstroke during the hot summer months. By staying hydrated, dressing appropriately, and following the guidelines mentioned above, we can enjoy the summer season safely and protect ourselves from the adverse effects of extreme heat.

Dr. Priti Pradhan
Writter is Doctor, Diet, Nutrition & Weight loss consultant.