Beat the heat: Expert tips to stay energised and safe

Jun 12, 2025 Siddhartha Jana

Prioritize hydration

Drink 3.7L (men) or 2.7L (women) daily. Start your day with water and sip regularly. Avoid alcohol, sugary drinks, and excess caffeine to prevent dehydration. Source: Canva

Eat hydrating foods

Consume water-rich foods like watermelon, cucumber, and oranges. Opt for smoothies, soups, and fresh juices to cool down and replenish lost nutrients. Source: Canva

Avoid peak sun hours

Stay indoors from 10 am to 4 pm. If exposed, take cold showers and find shade. Heat exhaustion risk is highest during these hours. Source: Canva

Dress light and smart

Wear loose, light-coloured clothes. Use sunscreen, hats, and sunglasses to protect from heat and UV exposure. Source: Canva

Protect vulnerable groups

Keep children, seniors, and those with health issues out of the sun. Use hydration reminders and promote frequent sips instead of large intakes. Source: Canva

Switch up your drinks

Try coconut water, herbal teas, buttermilk, or fruit-infused water for hydration with added nutrients and antioxidants. Source: Canva

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