As summer temperatures in Ludhiana soar past 40°C, health experts are emphasizing the critical importance of staying hydrated to mitigate heat-related health risks. According to doctors, even minor lapses in fluid intake can trigger fatigue, headaches, and heat stroke.
Health Risks and Vulnerable Groups
Civil Surgeon Dr Ramandeep Kaur warned that the continuous rise in daytime temperatures can lead to serious conditions such as dehydration, heat exhaustion, and heat stroke. She highlighted that vulnerable groups—including the elderly over 60, children, pregnant women, individuals with chronic diseases, and outdoor workers like labourers, farmers, and construction workers—require special attention.
“Stay hydrated by drinking plenty of water and fluids, like ORS, lemon water, lassi and buttermilk. One should avoid alcohol, caffeinated drinks and spicy food during extreme heat as they increase the risk of dehydration,” Dr Kaur advised. She confirmed that necessary medicines, ORS, and emergency treatment facilities are available at government hospitals and health centres.
Ayurvedic Recommendations for Summer Diet
Ayurveda expert Dr R Vatsyayan recommends consuming seasonal fruits and staying hydrated with homemade beverages. “One should drink plenty of water and consume seasonal fruits with cardamom powder. However, people should avoid food with pungent and acidic taste. Instead of aerated soft drinks, it is better to beat the heat with homemade drinks, like buttermilk, lime water, decoction of dry barley—popularly known as sattoos—and sharbats of khas and chandan. Panna, mango syrup, is also very effective,” he explained.
Dr Vatsyayan also advised taking water at regular intervals due to increased sweating. “It is better to take a glass or two of water before stepping out. However, it should be avoided for a while after returning from severe heat,” he said.
Cooling Foods and Daily Hydration Goals
Experts recommend a diet primarily consisting of cooling sweet foods and drinks. Ideal items include cucumber, watermelon, fruits, fruit juices (excluding acidic or citrus varieties), wheat, rice, and milk. They advise consuming six to eight glasses of water daily. Sour, pungent, and salty foods should be avoided. Hot, spicy, and acidic foods such as chilies, onions, garlic, and spices should be either excluded or consumed in small quantities. Tea, coffee, alcohol, and smoking are also not recommended.
Local Vendors Offer Traditional Cooling Drinks
Residents, however, crave taste along with hydration. At a cart in Ghumar Mandi, Ramesh prepares shikanji with black salt. “Doctors say drink water, but people want taste too. Shikanji cools the stomach and keeps energy levels up. In this heat, it is medicine in a glass,” he said while serving customers.
In Civil Lines, a roadside vendor sells bel sharbat from earthen pots. “Bel is nature’s ORS. It prevents stomach issues and keeps you hydrated,” he noted. Meena, a homemaker in Sarabha Nagar, shared, “We prepare brahmi sharbat at home. It calms the mind and keeps children fresh during the day.”
