Recommended General Measures Stay Hydrated: Drink plenty of water throughout the day to keep your body hydrated. You can also include buttermilk, coconut water, and fruit juices to maintain fluid levels and stay cool. Use Cooling Beverages: Incorporate naturally cooling drinks into your routine, such as coconut water, lemon juice, or fruit-based drinks. These help to lower body temperature and keep you refreshed. Avoid Direct Sunlight: When going outside, use an umbrella or wear a wide-brimmed hat to minimize sun exposure. This helps prevent heatstroke and sunburn. Eat Light Meals: Before leaving the house, opt for light, easy-to-digest meals. Avoid heavy or oily foods, as they can increase body heat. Wear Appropriate Clothing: Dress in full-sleeved, loose-fitting clothes made from fabrics like cotton. This provides better protection against direct sunlight and helps to keep you cool. Use Cooling Water Infusions: Prepare your drinking water with cooling ingredients like khus (vetiver), sariva (Indian sarsaparilla), jeera (cumin), and dhanyaka (coriander seeds). This can help reduce body heat. Enjoy Sattu-based Refreshments: Consume sattu (a coarse powder made from roasted barley or Bengal gram) mixed with jaggery or rock salt for a cooling and refreshing treat. Eat Cooling Snacks: Include foods like falsa (Indian blackberry), munakka (raisins), laja (parched paddy), and petha (candied ash gourd) in your diet for their cooling properties. Apply Cooling Pastes: Use pastes made from aromatic medicinal plants like sandalwood and vetiver on your skin to help cool down during hot weather. Include Hydrating Fruits and Vegetables: Consume fruits and vegetables that contain high water content, such as grapes, cucumber, watermelon, water chestnut, muskmelon, mango, and sugarcane juice. Bael sharbat is also an excellent option to beat the heat. Drink Milk with Sugar: A simple way to stay hydrated and maintain energy is by drinking milk with added sugar. Take a Midday Nap: Resting during the hottest part of the day can help reduce the risk of heat-related illnesses and keep your energy levels up. A short nap can be refreshing and beneficial in hot weather Ayurveda Practices to Combat Heatwave Lemon-Flavored Refreshment (Nimbukaphala Panaka): Ingredients: Nimbukaphala svarasa (lemon juice):1 part Sharkarodaka (Sugar dissolved in Water): 6 parts Lavanga (Clove) & Maricha (black pepper): as per requirement Method of preparation: To 1 part of Nimbukaphala svarasa add 6 parts of Sharkarodaka (Sugar dissolved in Water) and mix well along with the powder of Lavanga (Clove) & Maricha (black pepper). It may be taken in the quantity of 50-100 ml /as per the requirement. Raw Mango Refreshment (Amra Prapanaka) Ingredients: Unripe mango pulp:1 part Sharkarodaka (Sugar dissolved in Water): 6 parts Maricha (black pepper): as per requirement Method of preparation Take 1 part of Unripe mango pulp, macerate it with the help of hands, and add 6 parts of Sharkarodaka (Sugar dissolved in Water), mix well along with the pinch of powder of Maricha (black pepper). The Amra prapanaka may be taken in the quantity of 50-100 ml as per the requirement. Tamarind-Based Drink (Chincha Panaka) Ingredients: Pakva Chincha (ripened tamarind) pulp:1 part Water: 6 parts Sita/Mishri (Candied Sugar): as per the requirement Madhu (Honey): as per the requirement Method of preparation: Soak 1 part of tamarind pulp in 6 parts of water & extract the juice. Add Sita/Mishri (Candied Sugar)& Madhu (Honey) as per the requirement. The Chincha panaka may be taken in the quantity of 25-50 ml as per the requirement. Siddha Practices to Combat Heatwave Nannari Flavoured refreshment (Nannari Paanagam): Ingredients: Indian Sarsaparilla syrup: 3 Table spoon Lemon juice : 5ml Soaked Basil seeds (Sabja Seeds):1 Tea spoon Water : 1 cup Method of Preparation: All the ingredients are mixed well and served. Gooseberry infused Butter Milk (Nelli mor) Ingredients: Butter Milk : 300ml Deseeded Indian gooseberry (Nellikai): 1 Part Curry leaves (Karuvaepillai): 4 Ginger (Inji): ½ inch piece Rock Salt (Indhuppu): as per requirement Method of Preparation: Deseeded Indian gooseberry, Curry leaves and Ginger are grinded smoothly and mixed well with butter Milk with required rock Salt. Yoga Practices to Combat Heatwave Breathing Techniques to Stay Cool Pranayama techniques like Sheetali is designed to cool the body through controlled breathing. These practices can be taught to both individuals and groups to help manage heat stress during extreme heat waves. Yoga Asanas for Temperature Regulation Certain Yoga postures, such as those involving gentle stretching and relaxation (sukshma vyayam), can help maintain a lower body temperature. Practicing Yoga in a calm and cool environment enhances these effects. Unani Practices to Combat Heatwave Drink decanted water of unripe mango (Zulāl-i Amba Khām) sweetened with sugar. Consume Pannā, a refreshing drink made with roasted unripe mango pulp, water, and sugar. Prepare a foot bath with leaves of Salix alba Linn. (Barg-i Bed Sāda), flowers of Ipomoea alba Linn. (Gul-i Chāndnī), flowers of Nymphaea lotus Linn. (Gul-i Nīlofar), wheat husk (Sabūs-i Gandum), and potassium nitrate (Shora Qalmī) Apply a paste of sticky substances such as mucilage of psyllium, quince fruit seeds, gum acacia, tragacanth, egg whites, and purslane seeds to the face on sunny days to protect the skin from sunburn Homoeopathy Practices to Combat Heatwave One dose (6 pills) of Glonoine 30C, could be taken as prophylactic medicine against heat wave related illnesses. The dose may be taken before going out in sun, especially during peak heat hours i.e. from 12.00 pm to 3.00 pm. Traditional Food Items to Combat Heatwave Coconut Water : Coconut water is rich in electrolytes, vitamins, and minerals, making it highly hydrating and refreshing. It is often used for rehydration and to cool the body. Cucumber: With its high water content, cucumber is an excellent choice for hydration. It can be enjoyed raw, in salads, or juiced for a cooling effect. Watermelon: Watermelon is a sweet and refreshing fruit with high water content, making it a perfect summer snack. It also contains vitamins, antioxidants, and electrolytes. Lime: Lime has a cooling effect on the body and can be added to water for a zesty flavor or used to enhance the taste of dishes and beverages. Musk Melon (Cantaloupe): This fruit is known for its high water content and sweet taste. It can be eaten on its own or included in fruit salads for a refreshing treat. Ash Gourd (Winter Melon): Ash gourd is a cooling vegetable often used in Siddha recipes, particularly in soups. It has a high water content, contributing to hydration. Tomatoes: Tomatoes are versatile and hydrating, whether eaten raw in salads or used in cooked dishes. They are also rich in vitamins and antioxidants. Tender Coconut Flesh: Apart from coconut water, the flesh of tender coconut is a hydrating and nutritious snack. It can be added to smoothies, desserts, or enjoyed on its own DONT’s Avoid going outside during the hottest hours of the day, typically between 12:00 noon and 3:00 pm, when the sun is at its strongest. If you must be outside in the afternoon, avoid strenuous activities to prevent overheating and dehydration. Do not go outside barefoot to avoid burning your feet on hot surfaces. Avoid cooking during the hottest parts of the day. If you must cook, ensure proper ventilation by opening doors and windows to let in fresh air. Reduce or avoid alcohol, tea, coffee, and carbonated drinks with high sugar content. These can lead to increased fluid loss or cause stomach cramps. Never leave children or pets in a parked vehicle, even for a short time. The temperature inside can rise rapidly to dangerous levels. Source : Public Health Advisory: Extreme Heat/Heatwave by Director General of Health Service