Heat wave alert: Stay hydrated, avoid outdoor activities in peak hours: Docs

Srinagar, July 05: Due to the intensified heat wave in the valley, doctors have urged people to take precautions against extreme temperatures, recommending staying hydrated, avoiding strenuous outdoor activities, and seeking cool environments to prevent heat-related illnesses.
Head of the Department of Social and Preventive Medicine at Government Medical College (GMC) Srinagar, Dr. Mohammad Salim Khan, noted the unprecedented high temperatures and provided basic safety tips. He recommended consuming plenty of water, electrolytes (ORS), lassi, lemonades, and fresh juices while advising against aerated beverages, packaged juices, and excessive amounts of tea and coffee.
“It is important to stay indoors during peak heat hours. People should consume 1-3 litres more water/fluids than usual, depending on indoor or outdoor activities,” he said. Khan also advised avoiding direct sun exposure, especially between noon and 3:00 pm, due to the risk of heat strokes, dehydration, and delirium.
“Avoid stale food, especially in food outlets, as diarrhoeal diseases occur more frequently during this season. Avoid consumption of raw fruits and vegetables unless washed sufficiently,” Khan added.
Medical experts emphasized the need for extra care for children and elderly persons to avoid the effects of the heat wave. “If you feel exhausted, lazy, weak, nauseous, vomiting, headache, dizziness, mental clouding, or disorientation, visit a nearby health facility,” he advised.
Valley-based medical experts highlighted that the elderly, young children, pregnant women, those with pre-existing medical conditions, and outdoor workers are at higher risk of complications due to the heat wave. Dr.YasirWani, Consultant Paediatrician with the J&K Health Department, said heat stroke is a clear and present risk in such hot and humid weather conditions.
“Playing or working outdoors for long hours, especially during peak heat intensity, should be avoided if possible,” he said. Wani noted that ORS is the best rehydrating solution for children instead of plain water, as they lose electrolytes during sweating which need to be replenished along with fluids. “Coconut water is a nice alternative too,” he added.
Dr. Khalid Rahman, MD Physician and Medical Officer with the J&K Health Department, advised people to use air conditioning or a fan, keep their skin wet with a spray bottle or damp sponge, and take cool showers to stay comfortable. “Stay hydrated during days of extreme heat, keep drinking water before you feel thirsty, especially if outdoors or performing physical activity,” he emphasized.
Dr. Khalid also advised cancelling or rescheduling activities for the coolest part of the day and avoiding exercising and being outdoors in the heat. “Let family, friends, and neighbours know you are okay or check in with those at increased risk or who may need your support during days of extreme heat,” he said.
He recommended people keep monitoring the weather forecast and the Bureau of Meteorology heatwave warnings online or via the Bureau’s app. Experts also suggested that schools refrain from holding outdoor activities such as assemblies and sports events during extreme hot and humid weather and ensure good hydration of children by providing multiple safe drinking water stations.