Drinking adequate amounts of water throughout the day is a crucial habit during the summer. Don't wait until you feel thirsty, as this can be a sign of dehydration. Drinking water regularly and keeping a water bottle nearby is beneficial. Along with water, coconut water, lemonade, buttermilk, and fresh fruit juices can help replenish fluid and electrolyte deficiencies.

According to Dr. Murtaz S. Bagwala, head of emergency medical services at Mumbai's Saifee Hospital, heat during the summer months can gradually take its toll on the body. If dehydration and heat exhaustion aren't treated promptly, they can become serious. Often, symptoms like headache, weakness, fatigue, dizziness, muscle cramps, or low energy are mistaken for normal fatigue, but they could be early signs of dehydration or heat-related illness.

Diet plays a vital role in summer. Eat a light, refreshing, and hydrated diet. Watermelon, melon, oranges, cucumbers, yogurt, and other cooling foods help keep the body hydrated and improve digestion.

Prolonged exposure to the intense midday sun increases the risk of heat exhaustion or heatstroke. Therefore, outdoor activities should be avoided during the afternoon if possible. Wearing an umbrella, hat, sunscreen, and sunglasses can help protect you from the heat.

Summer clothes are also essential. It's best to wear light-colored cotton clothing, as it allows for ventilation and keeps the body cool.

Exercise should also be done at the right time for the weather. Doctors recommend exercising or walking early in the morning or in the evening, when the weather is cooler. Exerting yourself in the hot sun can lead to dehydration and fatigue.

Most importantly, symptoms such as dizziness, nausea, extreme weakness, headache, excessive sweating, or fainting should not be ignored. Initially, resting in a cool place and drinking fluids may help. However, if symptoms persist or worsen, it is important to seek immediate medical attention.

Experts say that preventing heat-related illnesses in the summer is easier than treating them. Taking proper care, staying hydrated, and paying attention to your body's signals are key to staying healthy and safe this summer.

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