Summer is Here: Stay Fit and Healthy with These Essential Tips

Dr. Gurpreet Singh

 April 26, 2025

As the scorching summer season arrives, it brings not only longer days and rising temperatures but also a variety of health challenges. If you want to stay fit and active during these months, following the right precautions is a must. Here’s everything you need to know about common summer problems — and how to avoid them.

Common Health Problems During Summer:

• Dehydration: Increased sweating can quickly lead to loss of fluids and electrolytes.
• Heatstroke: Prolonged exposure to high temperatures can cause serious heat-related illnesses.
• Skin Issues: Prickly heat, sunburns, and fungal infections are very common.
• Food Poisoning: Warm temperatures encourage bacterial growth, leading to more cases of foodborne illnesses.
• Allergies and Respiratory Issues: Dust, pollen, and pollution can worsen asthma and allergic rhinitis.

Precautions to Take:

• Stay Hydrated: Drink at least 8–10 glasses of water daily. Include coconut water, lemon water, and ORS solutions.
• Eat Light: Focus on fruits, salads, curd, and easily digestible foods. Avoid heavy, oily meals.
• Protect Your Skin: Use a good sunscreen (SPF 30 or higher) and wear protective clothing.
• Stay Indoors During Peak Hours: Avoid going out between 12 PM to 4 PM unless necessary.
• Wear Light Clothing: Choose cotton, linen, and light-colored clothes that allow your body to breathe.
• Maintain Hygiene: Wash hands frequently and keep your surroundings clean to avoid infections.

Treatment for Common Summer Problems:

• For Dehydration: Start oral rehydration therapy immediately. Sip water slowly and add electrolyte solutions.
• For Heatstroke: Move the person to a cool place, sponge with cold water, and seek medical help immediately.
• For Skin Rashes: Apply calamine lotion or mild cooling creams. Stay dry and wear loose clothes.
• For Food Poisoning: Take probiotics, stay hydrated, and consult a doctor if symptoms persist.
• For Allergies: Use antihistamines if prescribed. Keep your home dust-free and use masks if needed.

Final Word:

Summer can be fun and energetic if you take the right steps towards your health and fitness. A few mindful changes in your daily routine can help you stay protected from the heat and enjoy the season to its fullest. Stay safe, stay hydrated, and beat the heat smartly!