Heatwaves arrive earlier, stay longer and feel more draining than they once did. Here are some practical ways to keep cool, writes Tina Vora
Indian summers have grown fiercer over the years. Heatwaves arrive earlier, stay longer and feel more draining than they once did. For senior citizens, whose bodies may not regulate temperature as efficiently as before, the season can be particularly demanding. Yet, with a few mindful habits and natural remedies, it is entirely possible to stay cool, comfortable and safe. A quick note before we begin: some foods traditionally considered “cooling” — such as bananas, sweet fruits, sherbets and sugary drinks — may not be suitable for those living with diabetes. Please choose the options that align with your dietary needs, or opt for unsweetened versions wherever possible.
- Stay Hydrated — Smartly and Steadily
Water remains the simplest and most effective defence against heat. Sip small amounts throughout the day rather than drinking large quantities at once. Lemon water, coconut water, chaas and light homemade sherbets like bel or aam panna are excellent choices, provided they are not overly sweet. Packaged juices and fizzy drinks tend to dehydrate the body and are best avoided. - Choose Cooling, Water-Rich Foods
Summer is the season to lighten the diet. Cucumbers, melons, tender coconut, curd, yoghurt, lauki, tori and ash gourd help the body stay hydrated. Leafy greens cooked lightly are gentle on digestion. Fruits like watermelon and muskmelon are refreshing, though those with diabetes should consume sweet fruits in moderation. - Replenish Salts Naturally
Sweating leads to the loss of essential salts. Seniors can safely replenish these through a pinch of rock salt in lemon water, homemade ORS or coconut water. This helps prevent fatigue, dizziness and muscle cramps, which are common during peak summer. - Use Traditional Cooling Remedies
A light application of coconut oil on the scalp before a bath, sandalwood paste on the forehead and arms, or a gentle dab of rose water on the face can soothe the skin and reduce body heat. These simple, time-tested remedies bring both comfort and calm.
- Keep Your Home Naturally Cool
Drawing curtains during the hottest hours, using light-coloured cotton drapes and allowing cross-ventilation early in the morning and late in the evening can make a noticeable difference. Cotton bedsheets and avoiding foam mattresses help the body breathe better at night. Even without air-conditioning, these adjustments create a more pleasant indoor environment. - Take Cool or Lukewarm Showers
A cool shower once or twice a day helps regulate body temperature. Adding a few drops of khus or rose essence to the bathwater can be refreshing. Very cold water, however, can shock the system and is best avoided. - Dress for the Season
Loose, breathable cotton or mulmul garments in light colours reflect heat and allow the skin to breathe. Open footwear keeps the feet cool, and a wide-brimmed hat or umbrella offers protection when stepping outdoors. Synthetic fabrics trap heat and can irritate the skin. - Slow Down and Pace Yourself
The body tires faster in the heat. Seniors should avoid stepping out between 11 am and 4 pm, take short breaks during household chores and listen to the body’s signals. Gentle indoor stretching or yoga helps maintain mobility without strain. - Keep Indoor Air Fresh and Moist
A bowl of water with a few drops of eucalyptus oil, a simple humidifier or indoor plants such as aloe vera, money plant or peace lily can help maintain freshness. These small touches make the home feel more breathable.
- Enjoy Natural Cooling Drinks
Aam panna prevents heatstroke, bel sherbet cools the digestive system, sattu provides energy and jaljeera aids digestion. Those with diabetes should opt for unsweetened or lightly sweetened versions to stay safe while enjoying these traditional favourites. - Sleep Comfortably
A cool shower before bedtime, a thin cotton sheet and a ceiling fan on low or medium speed help create a restful environment. A clay matka filled with cool water placed near the bed can subtly cool the room. Heavy meals at night raise body temperature and are best avoided. - Spend Time in Shaded, Green Spaces
Early mornings and late evenings are ideal for gentle walks, sitting under a tree or light stretching outdoors. Greenery naturally cools the surroundings and lifts the mood. - Choose Foods That Help Retain Water
Oranges, sweet lime and sabja (basil) seeds soaked in water help the body retain moisture. Bananas also help, though they may not be ideal for those with diabetes. Alternatives like soaked sabja or tender coconut water offer similar benefits.
- Keep a Cool Cloth Handy
A simple cotton cloth dipped in cool water and placed on the forehead, wrists, ankles or the back of the neck can bring instant relief during sudden heat spells. It is a small but powerful tool to keep nearby. - Recognise the Warning Signs of Heat Stress
Excessive sweating or sudden lack of sweating, dizziness, rapid heartbeat, nausea or confusion are signs that the body is struggling. Move to a cool place, sip water slowly and seek medical help without delay.
