As temperatures continue to soar across India in April 2025, the country is witnessing one of its most intense and prolonged heatwaves in recent years. According to data from the India Meteorological Department (IMD), cities such as Delhi, Barmer, and Hyderabad have seen temperatures cross 44°C, with Barmer in Rajasthan reaching a scorching 46.4°C on April 8 — one of the highest recorded this year.
IMD has issued orange and yellow alerts for several regions including Uttar Pradesh, Bihar, Telangana, and Odisha. These alerts are based on forecasted temperature thresholds and the potential health impact, especially for vulnerable groups such as children, the elderly, and people with chronic illnesses. Maintaining optimal health during such extreme conditions is crucial.
Health Risks Associated with Heatwaves
Heatwaves are not just uncomfortable—they can be dangerous. Prolonged exposure to high temperatures can lead to several health complications:
Heat Exhaustion & Heatstroke: Characterized by fatigue, muscle weakness, dizziness, nausea, and rapid heartbeat. In severe cases, heatstroke can lead to unconsciousness or even death if not treated promptly.
Dehydration: High temperatures cause the body to lose fluids through sweating, leading to reduced energy levels, headaches, dizziness and stomach problems, like gut health, liver function and digestion, making it harder for the body to detox naturally.
Electrolyte Imbalance: Loss of essential salts (like sodium and potassium) through sweat can result in muscle cramps, weakness, and complications in heart and kidney function.
Skin Problems: Continuous sun exposure often results in heat rashes, sunburns, and increased risk of acne, pigmentation and premature ageing.
Mental Health Impact: A recent study has linked rising temperatures to increased stress, irritability, and risk of depression. This is particularly concerning in urban heat islands where nighttime cooling is also limited.
Tips to Stay Healthy During Summers & Heatwaves
With many regions reporting temperatures above 40°C, it’s essential to take simple but effective precautions to protect yourself and your loved ones:
1. Stay Hydrated
Drink 8–10 glasses of water a day. Add lemon, mint, or ORS (oral rehydration salts) to your drinks to replenish lost electrolytes.
2. Avoid Peak Sun Hours
Try to stay indoors between 11 AM to 4 PM when the sun is at its peak intensity. If stepping out is necessary, wear a wide-brimmed hat or carry an umbrella.
3. Dress Smart
Wear loose-fitting, light-colored cotton clothing that allows your body to breathe.
4. Use Sunscreen
Apply a broad-spectrum sunscreen with SPF 30 or more to protect against harmful UV radiation.
5. Keep Indoors Cool
Keep your curtains drawn during the day, use fans and coolers, and take cool showers to lower body temperature.
6. Watch Out for Symptoms
Be alert to any signs of heat exhaustion. If you experience rapid pulse, fainting, or nausea—seek immediate medical help.
Nutrition & Supplements for Summer Wellness
Nutrition plays a major role in building internal heat resilience and maintaining energy levels:
Vitamins
Antioxidants like Vitamin C and E help protect the body against oxidative stress caused by extreme heat. Include citrus fruits, amla, spinach, almonds, and sunflower seeds in your diet. You may use good and trusted 3 in 1 multivitamin supplement available in the market.
Stomach Care
Heat slows digestion. Eat light, home-cooked meals and avoid oily/spicy food. Add curd, buttermilk, and probiotics to maintain a healthy gut.
Collagen Supplements
Prolonged sun exposure can affect skin elasticity and hydration. Hydrolyzed collagen supplements along with biotin and hyaluronic acid may support skin health.
Liver Health & Detox
High temperatures can burden your liver and digestive system. Include liver-friendly foods like turmeric, beetroot, and green leafy vegetables. Herbal liver detox supplements containing milk thistle, giloy, and triphala may also help.
Cooling Detox Drinks
Coconut water, sattu sharbat, lemon-mint water, and cucumber juice help cool down the body and replenish minerals.
Conclusion
Staying healthy during a heatwave is all about smart choices—hydration, light nutrition, and proper care for your skin, liver, and gut. With simple precautions and mindful eating, you can beat the heat and enjoy a safer, healthier summer.
Disclaimer
This blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before starting any new supplement or making changes to your health routine.
References
- India Meteorological Department (IMD)
- Times of India
- Wikipedia
– Journal of Cosmetic Dermatology
- Healthline
- Nutrition Foundation of India
