Heatwave checklist: ORS, SPF 50 & zero afternoon outings

Time of India

a day ago

With temperatures reaching such harsh levels, doctors strongly advise staying indoors unless absolutely necessary, using SPF 50+ sunscreen and UV protective sunglasses. Hydration is critical – and just water is not enough
It's June in NCR, and stepping out feels nearly impossible. Work, workouts, and even socialising can wait – the region is currently baking under the harsh sun. The India Meteorological Department (IMD) issued a red alert as temperatures soared to a scorching 48.9°C on Tuesday.
According to IMD, NCR and several parts of northwest India are expected to experience continued extreme heat through the week. Some respite may arrive after June 12, but until then, heatwave precautions are crucial for survival.
Doctors urge minimal exposure
'Ideally, it is not recommended to work outdoors during an extreme heatwave,' says Dr Saifa Latheef, Senior Consultant, Emergency Medicine, Sharda Care Healthcity, Greater Noida, adding, 'The risk of heat exhaustion or heat stroke is especially high for the elderly and people with comorbidities.
But if stepping out is unavoidable, ensure you are wellhydrated and take all necessary precautions.'
She advises carrying large bottles of water or oral rehydration solutions (ORS), and wear a hat, cap, and sunglasses before stepping out.
'USE LIGHTWEIGHT MOISTURISERS, SUNSCREENS'
The skin takes a major hit in such weather. Dryness, itchiness, and increased sensitivity are common outcomes of prolonged exposure. 'Skincare during extreme heat requires a focus on protection, hydration, and repair,' says Dr Garima Tyagi, Dermatologist, SENS Clinic.
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'Use a broad-spectrum sunscreen with SPF 50+ and limit direct sun exposure.'
She also clarifies a common myth. 'Sweating doesn't hydrate the skin – it leads to dehydration, as sweat contains water and salt. Lightweight moisturisers help retain moisture without clogging pores,' she says, adding, 'Avoid using harsh cleansers and over-exfoliation, which strip natural oils and damage the skin barrier. Stick to gentle, sulfate-free cleansers, and exfoliate no more than twice a week.'
Tips for working out during a heatwave
Exercise only in the early morning or later in the evening/ night
 Hydrate before, during, and after your workout
 Use electrolyte-rich solutions (e.g., ORS, Electral) not just water  Stick to mild to moderateintensity workouts
 Ensure proper ventilation if working out indoors
 Wear loose, breathable cotton clothing – Inputs by Dr Saifa Latheef
'UV exposure can cause irreversible damage to the eyes'
The sun's UV rays can cause lasting harm not just to the skin, but also to the eyes. 'As far as the eyes are concerned, the eyelids, cornea, lens, and retina can all be irreversibly damaged by prolonged UV exposure,' warns Dr Samir Sud, Senior Eye Expert & Director, Sharp Sight Eye Hospitals, Delhi.
He adds, 'UV rays can increase dryness, lead to ocular surface damage, and even raise the risk of eye cancer. A condition called photokeratitis inflammation of the cornea due to UV exposure can cause red, painful, watery.
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