Doctor shares golden rules to stay safe during heatwave and prevent heat exhaustion

As scorching summer temperatures continue to rise, doctors are warning that heat exhaustion often develops gradually and can quickly escalate into life-threatening heat stroke if ignored.

Dr Vimal Pahuja, internal medicine and metabolic physician at Dr LH Hiranandani Hospital in Mumbai, says heat illness is not usually caused by one isolated day in the sun but by the body’s cumulative inability to cool itself over several days of sustained exposure.

According to the physician, one of the most effective preventive habits is reducing daily thermal load by avoiding outdoor activity during peak sunlight hours.

He advises stepping out before 8am or after 6pm, when temperatures are relatively lower. Smaller, lighter meals can also help, as heavy meals force the body to divert blood flow toward digestion instead of skin cooling.

Hydration, however, remains the cornerstone of heatwave safety. Dr Pahuja recommends drinking water consistently throughout the day rather than waiting for thirst, which he describes as a delayed warning sign of dehydration.

Beginning the day with 400 to 500 ml of water before tea or coffee can also improve hydration levels early on.

Midday electrolyte support through oral rehydration solutions or coconut water may further help maintain fluid balance.

He also suggests practical cooling methods such as a short cool shower or applying wet cloths to pulse points like the wrists and neck.

Certain groups — including older adults, young children, pregnant women, outdoor workers, and people with diabetes, obesity or thyroid disorders — face a significantly higher risk during prolonged heat.

Dr Pahuja cautioned that persistent headache, extreme thirst and reduced sweating are serious warning signs. “If the body stops sweating despite intense heat, it may signal heat stroke, which is a medical emergency,” he said.

He added that very cold drinks and fans are often overestimated, noting that room-temperature fluids absorb faster and fans become less effective once air temperatures exceed body temperature.