Prevent Heat Exhaustion in Pune, Mumbai, Hyderabad with These Hydration Hacks

With Pune experiencing temperatures above 36°C, the India Meteorological Department has forecasted that temperatures in Mumbai will rise to 37°C on 22nd of February, while Hyderabad is also preparing for an early onset of intense summer.

Healthcare experts are sounding alarms about the increasing risk of dehydration & heat exhaustion, specifically for vulnerable groups like infants, children, the elderly, and individuals with chronic conditions like diabetes.

The merciless heatwave, which is more typical of April, is affecting many Indian cities in February, a month that is typically associated with winter.

Dr. Abdul Majid Khan, Consultant Physician and Diabetologist at Olive Hospital in Hyderabad, elaborated, “Traditional homemade drinks such as buttermilk, coconut water, or lemon water provide some degree of electrolyte replenishment but may vary in concentration depending on preparation. This has been reinforced by Indian expert panel consensus, which indicated that clear homemade fluids are usually recommended but may not be optimal to address the oral fluid, electrolyte and energy requirements in non-diarrheal acute illnesses."

To avoid the severe effects of heat exposure, Dr AbdulMajid Khan has  recommended these dos and don’ts -

Dos:

Stay Hydrated with Electrolyte Solutions: Aim to drink fluids that contain essential electrolytes. RTD electrolyte drinks provide a convenient and reliable option, ensuring your body receives a standardized dose of necessary minerals and fluids.

Create a Hydration Schedule: Regularly take hydration breaks throughout the day, especially when engaging in physical activities. Ensuring you hydrate before, during, and after exertion helps prevent dehydration.

Eat Hydrating Foods: Include fruits and vegetables with high water content, like cucumbers, oranges, melons, and leafy greens. These not only contribute to fluid intake but also provide essential nutrients that support overall hydration.

Don’ts:

Don’t Ignore Early Signs of Dehydration: Watch for signs such as excessive thirst, dry mouth, fatigue, dark-coloured urine and dizziness. Recognising these early indicators can help prevent the situation from worsening.

Limit Sugary and Carbonated Beverages: While sugary sodas and energy drinks may appear refreshing, they can lead to further dehydration. Opt for healthier alternatives like water or RTD electrolyte solutions.

Dr Abdul Majid Khan also said, “Maintaining proper hydration is essential for preventing heat exhaustion. While water remains fundamental, supplementing it with electrolyte-enhanced drinks can significantly improve how the body copes with heat exposure. Ready-to-drink electrolyte solutions offer an effective, practical way to address fluid and electrolyte loss, helping individuals stay hydrated and energised. Adopting a few simple measures, such as regular hydration and the inclusion of hydrating foods, can go a long way in protecting health and well-being.”

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