Maharashtra is experiencing an intense summer with temperatures soaring above 40 degrees Celsius, a spike in heatstroke cases, frequent power outages, and dams recording zero live storage. To help you stay safe, here is an expert-approved guide covering diet, skin and hair care, exercise, and common myths.
Heatwave Statistics
- Over 229 heatstroke cases reported in Maharashtra since March 1, compared to 100 in the same period in 2025.
- The hottest day in May was recorded on May 11 at 43.8 degrees Celsius in Pune.
- Akola recorded 46.9 degrees Celsius on April 26, surpassing even the hottest places in Rajasthan.
- 2,625 gastrointestinal cases were recorded between January and March 2026.
(Source: State health department data, IMD, Pune Municipal Corporation’s health department data)
Diet Do's and Don'ts
Prioritise hydration: Fluids are essential. Drink enough water, considering your sweat rate and activity level.
Cut caffeine: Reduce coffee and energy drinks as they can cause dehydration.
Beyond water: Opt for tender coconut water, buttermilk, barley, lemon or kokum water, and aam panna. Fruit-infused waters like lemon-ginger, cucumber-mint, and amla are great alternatives to aerated drinks.
Eat seasonal: Include ice apple, mangoes, melons, jamuns, berries, and jackfruits for their water content and nutrition.
Go light: Avoid spicy, heavy meals. Add fibre and yoghurt to your diet. If working out after breakfast, eat light foods like fruit, oats with water, or smoothies, and save heavier meals for post-workout.
Eat at home: Freshly cooked home food is safest. Avoid uncooked food and eating outside, especially at unfamiliar places.
(Inputs from Dr. Sushrutha C.S., Dr. Chetna Chhabra, and Rahul Datta)
Water Safety
Water can be a source of infection. Consume bottled water or RO water from a trusted source. Borewell water is safe if consumed without prolonged storage or sharing.
Dr. Sushrutha C.S., Senior Consultant in Gastroenterology, HOSMAT Hospital, Bengaluru
Skin and Hair Care Musts
Sunscreen mandate: Sunscreen is your best friend. Reapply every three to four hours, even before swimming.
Moisturising is serious business: Use hydrating moisturisers and face mists. Choose light, non-comedogenic formulations to avoid greasiness. For oily or acne-prone skin, use lighter formulations and gentle cleansing.
Hair love: Use leave-in conditioner after washing. Apply leave-in conditioner or hair serum before swimming, especially if hair is dry or coloured. Rinse hair after swimming and apply conditioner.
Barrier basics: Avoid over-exfoliating. Steer clear of harsh scrubs and limit AHAs/BHAs and retinoids during peak sun exposure. Focus on barrier-supporting ingredients like ceramides and hyaluronic acid.
When swimming: Rinse before entering the pool. Remove wet swimwear promptly, shower, and moisturise.
Dr. Chetna Chhabra, Clinical Lead, Clinikally
Exercise Tips
Right time: Exercise before 8 am or after 6 pm. If unavoidable, choose shaded routes or indoor activities like lifting, yoga, or mobility work.
Take a break: Avoid back-to-back hard training days. If doing HIIT, ensure adequate rest periods to prevent overheating and premature exhaustion.
Secret weapon: Precool by applying cold water on wrists, neck, and inner arms for 10-15 minutes. Have a cold beverage before working out and consider a cold shower. A damp cold towel around the neck also helps.
Slow it down: Use summer to deepen breath work and slow movement with Yin Yoga, Pranayama, or early morning Vinyasa.
Appropriate attire: Wear light colours, loose weave, and moisture-wicking fabrics. Use a cap or visor. Cover skin with appropriate fabric to stay cooler than going shirtless.
Refuel: Within 30-45 minutes post-workout, consume hydrating, mineral-rich foods like watermelon, banana with coconut water, or a smoothie with a pinch of salt.
Rahul Datta, Yoga Practitioner and Athlete for Reebok India
Things to Remember
- Limit direct sun exposure between 10 am and 4 pm.
- Watch for excessive sweating, nausea, dizziness, confusion, or rapid heartbeat. Seek medical help immediately. Also watch for crampy abdominal pain, fever, palpitations, extreme stomach upset, and low energy.
- Carry water, an umbrella, cap, and sunglasses.
- Rehydrate with ORS if dehydrated.
- Wear light-coloured cotton or linen clothing.
- Wear open-toe sandals or breathable shoes to let feet breathe.
Myth Busting
Myth: You don’t need sunscreen indoors.
Fact: UVA rays penetrate windows, exposing skin to harmful rays.
Myth: Oily skin doesn’t need moisturiser in summer.
Fact: Dehydrated oily skin becomes oilier and needs barrier protection.
Myth: Applying sunscreen once is enough.
Fact: Sunscreen fades, so reapplication is necessary.
Myth: Hydration means just drinking water.
Fact: Juices and electrolyte-loaded tender coconut water are also needed.
Myth: Salads will keep you healthy.
Fact: Fresh homemade salads are good, but restaurant or street stall salads carry infection risk as they are uncooked.
Myth: Tender coconut water should be consumed only at specific hours.
Fact: It can be had anytime, especially when dehydrated.
(Inputs from Dr. Sushrutha C.S. and Dr. Chetna Chhabra)
