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13 Summer Hacks - Back to Basics

Ekktha is an HR professional with rich corporate experience & has been giving health tips to employees for improving overall fitness levels.

It is SUMMER Season - Yet Again

Summers, in general, are lazy; people tend to slow down, feel lethargic and exhausted or simply love to unplug themselves due to long days and scorching heat. For a lot of people it’s also vacation time, taking health and fitness for granted.

Well, for me, it’s full of possibilities, if one can find ways and means to beat the summer blues.

Ah - The Diseases

With the onset of spring and then summer and ever increasing global warming, it’s going to be tough and extremely challenging for the human race to survive on this planet in next 3 months. In Asian countries, the temperature could hit 45-50 degrees Celsius taking a toll on every living species. In summers, people spend a lot of time outdoors and in nature, making them vulnerable to a lot of diseases.

Some of the most common diseases people suffer from during summertime are:

1. Heat stroke / Dehydration / Headaches

2. Food poisoning / Diarrhoea

3. Sore eyes

4. Typhoid

5. Measles

6. Summer colds

7. Sunburns / Heat rashes

13 Summer Hacks for You!

Beating the summertime blues

Beating the summertime blues

The Super Hacks

In order to prevent the above-mentioned diseases, it is important to take precautionary measures before the symptoms lead to any complications. Following are some of the easy lifestyle or habit changes that you can make to safeguard yourself from these diseases.

1. Never leave the house empty stomach no matter what time of the day it is. Eat a proper meal, have liquid intakes before you step out of the house.

2. WATER is Life! Up to 60% of the human body is water. Constant sweating and excessive heat can drain the water out of the body. Hence, it is crucial to drink plenty of water throughout the day (2 litres at least). Clay pot water is the best. You can add glucose, lemon, and honey to your glass of water, to increase its nutritional value.

Have ‘Aam-panna’, a drink prepared from of raw mangoes, water and spices, on a regular basis. It’s not only refreshing but also prevents sunstroke. Fresh sugarcane juice is an excellent way not only to detoxify your body but also prevent dehydration. I personally ensure that my glass of sugarcane juice also has mint and lemon squeezed into it.

3. Consume fresh and preferably homemade curd, in any form – plain (preferably with some sugar), yoghurt, ‘lassi’, buttermilk (without sugar).

4. Cover yourself with an umbrella, a hat, or summer coat when you are outdoors. Apply a sunscreen with SPF at least 30. Apply it 30 minutes before leaving the house and then every 3-4 hours even if you are indoors. Avoid going out in the afternoon during peak hours and try to stay in places that are cooler.

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5. Wear good quality sunglasses with U-V protection (rating of 400) preferably with full wrap-around frames. Even better if these are polarized, as it reduces the glare brought by the light. Do not rub your eyes with hands quite often.

6. Try eating fresh home-cooked meals only. Avoid having street/stale/contaminated food anywhere as it may lead to food poisoning. If the food has a foul smell or not consumed within 4-5 hours of cooking, discard it. Also, avoid eating or drinking anything too cold as your body needs more energy to bring it to the body temperature for digestion which can make you feel uneasy later. Anything too cold also affects your digestive system as it causes the blood vessels and intestines to shrink, making the movement of food difficult.

7. If you have been sitting in the AC for long, turn it off 30 minutes prior to heading out. Also do not immediately drink cold water after coming from outside or exercising or sweating. This will prevent summer colds.

8. Consume lots of seasonal fruit like oranges, grapes, mangoes, papaya, plums, strawberries, pineapples, watermelon etc. as they are loaded with vitamins and rich in anti-oxidants. Eat the whole fruit instead of juices or finely cut pieces. Avoid deep-fried snacks and heavy meals.

9. Carry a small onion in your pocket in case you are travelling for long hours during summer and also consume it raw in the form of salad, as it has certain oils that regulate body heat, thus, preventing sunstroke.

10. If you have a weak immune system, go for multi-vitamins and minerals supplements, after consulting a doctor. The stronger your immune system, the lesser you fall sick.

11. Do not stop exercising even if it is as mild or simple as walking or deep breathing. The best hours for exercising in summer are early morning or late evening.

12. Try to bathe at least twice a day. It not only keeps the body odour at bay but also rejuvenates you physically as well as mentally.

13. Wear lightweight, loose-fitting cotton clothes as these absorb the sweat, providing proper air circulation, thereby, giving a cooling effect to the body.

I would need constant reminders and motivation to follow the same for It’s going to be a long hot summer. Phew!

Relax, breathe and religiously follow these simple yet effective hacks. Celebrate summer this year... and always! :)

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Ekktha Raawal


sowspeaks from Bengaluru on April 24, 2020:

Considering I stay in the South of India , very useful artivle. Very practical do-able tips.Thank you.

Ekktha Raawal (author) from Indore, India on April 11, 2020:

Sure. Thanks.

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on April 06, 2020:

Very useful tips. Nice article. Keep up posting in hubpages.

Ekktha Raawal (author) from Indore, India on April 05, 2020:

Thanks Prateek and Arnaba :)

Arnaba Saha from New Delhi on April 05, 2020:

Hello Ekktha Ji,

It is a nicely written hub. You have covered every possible advice that is required to follow in the summers; particularly in the tropical summers.

I have lived in many parts of India, from 45-degree Celsius- scorching-dry summers of Madhya Pradesh to highly humid and sweat prone summers of West Bengal. Thus, in my experience, all these techniques will help people in tropical conditions to stay safe and healthy.

Keep up the good work.

Prateek Jain from Madhya Pradesh, India on March 27, 2020:

This is certainly a wonderful article where you shared really useful information. Well for me I personally never leave my house an empty stomach. It is advisable to eat something before leaving home. And other points that you discussed are so relevant that each one of us can relate themselves. Worth reading your article mam. It is a must read for all.

Ekktha Raawal (author) from Indore, India on March 13, 2020:

Thanks, Patrick.

Patrick Glocar Barcos from Purok 5, Barangay Poblacion, Salug, Zamboanga del Norte on March 13, 2020:

This is very informative...

Ekktha Raawal (author) from Indore, India on March 11, 2020:

Thanks Mr. Muralikrishna. Any topic that you would want me to write on, please let me know. Also, feel free to address me by my first name :)

Halemane Muralikrishna from South India on March 11, 2020:

Summer in the tropics is really alarming, especially for playing children and field workers. Protecting the skin and keeping cool is really ironical for them. Some of your suggestions and tips would help them to overcome/cope with summer hardships. Well written Ms Ekktha Raawal.

Ekktha Raawal (author) from Indore, India on March 07, 2020:

Thanks for bringing this to my notice Mr. Raymond Oickle. Most of the skin and internal allergies can be taken care of if these hacks are followed. Will surely cover a comprehensive write up on the same in my next hub.

Raymond Oickle from windsor on March 06, 2020:

I love summer, my wife, not so much. She doesn't like the heat. We sleep with a fan going and the bedroom window open all the time. One thing I noticed you didn't mention, was allergies... which I suffer terribly from. If I don't have allergy meds, well basically I can hardly breath.

You touched on everything else, which is great info!

me, I love to sit out on the deck in the summer evenings, a cold beer, and some good tunes on, and just enjoy the quiet!

Ekktha Raawal (author) from Indore, India on March 06, 2020:

Thank you, glad you liked it.

Nitin Khaire from Mumbai on March 06, 2020:

Very informative and practical article.

It's good to know how to deal with the heat even before the summers start.

Well constructed article.

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