Have hydrating foods, wear linen outfits: Stay cool in extreme heat

The maximum temperature in Ahmedabad, and most cities in Gujarat, has been consistently above 40 degrees Celsius in the last few days. Recently, it was 42.1 degrees Celsius in Ahmedabad, 1.9 degrees above normal. As per IMD (India Meteorological Department), maximum temperatures are likely to be in the range of 40-44 degrees Celsius in several parts of Gujarat for the next few days. As Ahmedabad braces for more heat-intensive days, experts tell us how to beat the heat.

‘Eat light meals and stay hydrated’

Experts suggest avoiding venturing outdoors between 12 noon and 4 pm if possible and drinking at least three litres of water daily. Dr Subhash Mehta advises, “Adding a pinch of salt in your water helps, as it acts like an electrolyte and your body retains fluids better”.

Incorporating hydrating foods and drinks can be beneficial to regulate the body temperature. Chaas, aam panna, cucumber, watermelon should be incorporated in the daily diet. “One should eat light meals as they are easier to digest and prevent overheating,” he adds.

One must also take precautions against possible heatstroke. If you are under the sun but stop sweating, feel too thirsty and your body temperature is rising, Dr Mehta suggests, “Immediately go to a place where you are not under the sun, drink a lot of water, get a wet cloth and dab it on all body parts. This will help you in cooling down.”

‘Use a mild, pH-balanced cleanser that suits your skin’

Dermatologists suggest opting for a gel-based sunscreen with SPF 50, preferably containing zinc oxide or octinoxate. Hydration is crucial for your skin too. Dr Dhwani Shah, a consultant dermatologist and cosmetologist, says, “Use a mild, pH-balanced cleanser that suits your skin. A lightweight moisturiser with hyaluronic acid or niacinamide hydrates your skin without greasiness. Keep it minimal—no heavy creams or layering, just clean, calm, and sun-protected skin.”

‘At home, it’s important to promote cross-ventilation’

At home, making small changes to the interiors can make a big difference. Pratik Lunia, a Nagpur-based designer, says, “Opt for tightly woven cotton or linen fabrics for curtains, upholstery, and bedding to enhance breathability and reduce retained heat. Thermal-lined curtains or upholstery fabrics with reflective backing help block heat transfer.”

On the floor, replace woollen or synthetic rugs with breathable jute or cotton dhurries. Priyank adds, “Most importantly, promote cross-ventilation. Keep windows or ventilators open on opposite sides of each room to create a natural airflow. Even a few strategically placed fans can amplify this effect, pushing hot air out and drawing cool air in.”

‘Opt for linen outfits and sweat pads’

Wearing comfortable clothes makes a big difference during summer. HelyShah, a stylist, says, “Linen is the king of fabrics during summer. Crisp linen shirts and pants, co-ord sets and skirts are just perfect and feel light. Cotton sarees are also making a big comeback this season. Even khadi is a suitable fabric for summer.”

Considering sweating is inevitable, using sweat pads can help. Hely says, “Many types of sweat pads are available in the market for different body parts. Using them can make you feel stress-free for a few hours. They are quite effective and skin-friendly.”

These plants can keep your house cool

Snake plant: Purifies the air, helps to keep the room cool

Peace lily: With high oxygen content and moisture, it keeps the temperature lower

Money plant: Easy to maintain, it isamong the best air purifiers

How to deal with skin tanning and pigmentation?

Pigmentation takes time to fade, but with patience and the right routine, your skin can regain its natural glow.

Use (daily) a broad-spectrum SPF 30 and PA+++ or higher and reapply every 3–4 hours if outdoors

Start and stay consistent with skincare actives like niacinamide, azelaic acid, glycolic acid (AHA), arbutin, kojic acid, or vitamin C. These ingredients help lighten pigmentation over time

Use a hydrating moisturiser as dry and damaged skin worsens pigmentation

Don’t fall for instant whitening creams. Most are harsh and can worsen things in the long run

- Inputs by Dr Dhwani Shah, consultant dermatologist and cosmetologist

How to be sweat-free this summer?

Sweat pads/vest: Sweat pads serve as a barrier and prevent the sweat from reaching the clothes

Antiperspirant spray: Should be applied at night when the sweat production is at its lowest

Avoid spicy and greasy food: Light meals help you keep your body cool

Wear breathable clothes: Wearing linen, cotton or khadi clothes prevents overheating

Written by: Yashaswi Kochar