With mercury levels soaring, making daily life increasingly challenging for residents, the Panvel Municipal Corporation (PMC) has issued an advisory and urged citizens to take precautions to avoid heat-related illnesses.
As temperatures continue to rise, PMC Commissioner Mangesh Chitale has advised people to stay indoors during peak afternoon hours and remain hydrated. “The coming weeks are expected to be hotter, and people must prioritize their health by avoiding unnecessary exposure to the sun,” he stated.
Health experts warn that extreme heat can lead to dehydration, heatstroke, and fatigue. To stay safe, residents are encouraged to drink plenty of water, consume hydrating homemade drinks like buttermilk and lemon water, and wear loose, light-colored cotton clothing. The advisory also recommends avoiding junk food, excessive caffeine, and carbonated drinks, which can contribute to dehydration.
What to Avoid
- Junk Food: High in fats, difficult to digest, leads to weight gain.
- Non-vegetarian Food: Hard to digest, should be avoided.
- Spicy Foods: Excessive consumption should be avoided as they generate heat.
- Cold Drinks: Harmful to health, should be consumed in limited quantities. Reduce the intake of tea and coffee as well.
Beneficial Practices
- Adding neem leaves or lemon juice to bath water helps prevent skin diseases.
- Include mint chutney, raw mango chutney, curry leaves chutney, salads, and pickles in meals.
- Eat onions, raw mangoes, tomatoes, cucumbers, etc., daily.
- Wear loose, light-colored, white cotton clothes to stay cool.
Cooling Foods
- Fruits: Watermelon, apple, sapodilla (chikoo), lemon, pomegranate
- Vegetables: Onion, spinach, tomato, cauliflower, carrot, radish, coriander, mint, okra, beetroot
- Beverages: Sugarcane juice, coconut water
- Others: Salt, green gram (moong dal), drumsticks
What to Consume
- Water: Drink at least 12-15 glasses of water daily.
- Lemon Water: Helps maintain hydration and removes toxins from the body.
- Buttermilk: Helps reduce acidity and internal heat.
- Raw Mango Juice (Panna): Prevents exhaustion and should be included in the diet.
- Coconut Water: Helps reduce body heat and controls acidity. Drink it daily.
Important Precautions
Going out on an empty stomach in the heat can cause dizziness and increase the risk of heatstroke. Citizens should avoid stepping out without eating and must stay hydrated by carrying a water bottle. Wearing full-sleeved cotton clothes helps absorb sweat. Use sunscreen, high-quality sunglasses, and hats to protect yourself from the sun. The hottest period is between 12 PM and 3 PM, so it is advisable to stay indoors during this time.
