Shahnaz Husain
glmahajan@gmail.com
If you’ve ever felt like the summer heat is draining your energy, you’re not alone. Feeling tired during hot weather is common, especially in peak summer. Many people experience low energy, feel tired, and struggle to stay focused
throughout the day, even without doing heavy work during the hot summer season.
People often dismiss ‘afternoon lethargy’ as a normal part of life. But summer fatigue isn’t just about being exhausted; it’s a physical reaction to heat.
When temperatures rise, your body spends more energy cooling itself through sweating and increased blood circulation.
When we sweat, we also lose water and electrolytes (i.e., “salts” such as sodium, chloride, potassium).
Sweating removes not only water but also electrolytes (i.e., “salts” such as sodium, chloride, potassium).
that help maintain normal body function.
This process uses extra energy, which can leave you feeling drained even without much physical activity.
Summer fatigue differs from typical tiredness. Environmental factors create specific energy drains unique to warm seasons.
We lose fluids and electrolytes.
Loss of electrolytes can affect muscle and nerve function. Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes.
Mild dehydration underlies most summer fatigue, and it doesn’t always feel like ‘dehydration’. It feels like laziness, low mood, or lack of focus, leading to a drop in energy level.
. Prolonged exposure to severe, scorching temperatures triggers stress and damage in the body that goes far beyond a simple sunburn. Consistent exposure to high temperatures might also be making you age more quickly at a molecular level.
Repeated exposure to extreme heat waves can do more than make you sweat. It can quietly accelerate the ageing process in people and increase vulnerability to health issues. The more extreme heat events an individual is exposed to, the more quickly they age.
Exposure to outdoor heat accelerates ageing among the physically weak
adults living in poorly ventilated spaces or working in outdoor settings
because they remain exposed to heat for longer periods.
Prolonged exposure to high temperatures may increase oxidative stress, inflammation, and strain on vital organs.
1—Pre-hydration——-
When the temperature climbs, you might only be “feeling the heat”, but your body is actively fighting to protect your vital organs.
Prevention does not come about by just drinking water when you’re thirsty; it works when you understand the biological mechanics of heat and stay one step ahead of it.
From a clinical perspective, thirst is a late signal of dehydration. The body begins to lose fluids much earlier, especially in high heat
The pre-hydration rule during summer means hydrating in advance by drinking adequate fluids and electrolytes
2 to 3 hours before stepping into the heat or engaging in physical activity to set up a hydration reserve in the body.
Pre-hydration is simply staying hydrated before you hit a deficit.
This is where you give your body a hydration head start, ensuring it’s well-prepped for the challenges ahead.
The body benefits more when fluid intake begins early in the morning and continues steadily before stepping out.
. This approach helps maintain your body’s fluid balance, enhancing your endurance, focus, and overall performance.
Everyone’s hydration needs are different. Pay attention to how your body feels and adjust your fluid intake accordingly. Don’t consume all your fluids at once. Sip consistently throughout the morning.
Infuse the water with vetiver (khus), fennel seeds (saunf), or a slice of cucumber. These are naturally “cooling” and make plain water less boring to drink.
On the flip side, becoming over-hydrated can be serious as well. This condition, known as hyponatremia, occurs when someone drinks too much water, thereby diluting electrolytes. This is also a serious and potentially deadly condition that needs immediate medical attention.
If you drink a lot of water in a short period, you may move from mild overhydration to what’s known as water toxicity, intoxication, or water poisoning.
2–Local dish to stay naturally cool——
Beat the blistering heat with a bowl of Curd Rice or a chilled glass of Sattu Sharbat.
A glass of kokum sherbet will keep you cool in this heat, reduce the acidity and get rid of bloating
These traditional Indian cooling foods drop your internal body temperature naturally, rehydrate lost electrolytes, and are incredibly light on your digestion
Kokum sherbet is a refreshing, tangy, and naturally cooling Indian summer drink.
. Made from dried kokum fruit, the drink has a deep pink colour and a pleasantly tangy taste. To prepare it, kokum is soaked in
hot water to cover until soft.
and mixed with sugar or jaggery, along with roasted cumin powder and a pinch of salt.
Add a large glass of ice-cold water and mix well. Serve chilled with ice.
Kokum sherbet is often consumed in the afternoon or after meals during summer. Many families store kokum concentrate so they can quickly prepare the drink whenever the heat becomes overwhelming.
Low in fat and high in probiotics, buttermilk soothes the stomach and boosts hydration. It’s perfect after a heavy meal or during midday when the heat peaks.
You can make a quick sattu drink by taking 2 tablespoons of Sattu powder, 1 glass of cold water, 1/2 teaspoon roasted cumin powder, a pinch of black salt, and a squeeze of fresh lemon. Mix all the ingredients in a glass until completely smooth. Garnish with a few fresh mint leaves and enjoy immediately.
Bajre ki Rabdi/ Raab: A centuries-old summer superfood made of fermented pearl millet (bajra) flour or sorghum mixed with buttermilk is a highly nutritious, traditional Rajasthani porridge.
It provides hydration, electrolytes, and acts as a natural body coolant.
In rural areas, it has long been considered one of the best natural ways to survive the harsh desert heat.
Many locals see it as a natural cooling remedy that helps the body stay hydrated and energised during peak summer months.
In the summer, it is consumed cold, and keeps the body cool and protects from heat stroke.
3—-Seasonal Fruits —
Water-rich fruits are rich in natural sugars, fibre, and antioxidants. They are not only an excellent source of hydration but also protect the body against damage caused by heat and sun exposure. Many fruits naturally contain high amounts of water along with vitamins, minerals, and antioxidants. Including hydrating summer fruits such as watermelon (92%), strawberries (91%), cantaloupe (90%), and peaches (89%) not only provides essential nutrients like vitamin C, vitamin A, potassium, and antioxidants, helping with hydration, immunity, and overall energy.
4—-Watch your medicines during the summer.
Medicine may raise the risk during the summer season
Certain medications significantly raise your risk of heat exhaustion, dehydration, and sunburn during the summer.
Certain medications, such as those for high blood pressure or heart disease, may raise your risk for fainting in high heat. Know if any drugs or supplements you take could make you less tolerant to the heat,
Never leave medications in hot cars, direct sunlight, or humid areas like the beach. Heat breaks down active ingredients.
Some medicines, like diuretics, lower your fluid levels. They’re often part of treatment for high blood pressure.
If you’re taking certain medicines, you’ll want to be extra careful. They can make your skin extra sensitive to sunburns, which can lead to heat exhaustion.
Heat can also degrade drugs like inhalers or EpiPens. Always store medicines in cool, dry places, stay hydrated, and consult your doctor before altering any prescriptions.
Summer heat and humidity can quickly degrade the chemical structure of prescription and over-the-counter medications, rendering them ineffective or even dangerous. Proper storage and awareness are essential for your medications during peak seasonal temperatures
The author is an internationally famous beauty expert and is called the herbal queen of India
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