The Delhi summer is here—and it’s brutal. As per the latest data from the Indian Meteorological Department (IMD), Delhi-NCR will have to brace itself for an intense heatwave in the coming days.
According to the IMD:
🌡️ Minimum temperature on Tuesday morning: 22°C — 3 degrees above normal
🔥 Expected maximum temperature: May soar to 42°C in the next few days
📈 In just 24 hours, Delhi’s minimum temperature rose by 3°C
This rising heat isn’t just uncomfortable—it can pose serious health risks like dehydration, heatstroke, sunburn, and even long-term skin damage. So it’s important to take preventive steps now and adjust your daily routine to beat the heat safely and naturally.
Here’s your complete guide to staying protected, hydrated, and healthy during Delhi’s hot summer days.
🌞 Understanding Delhi’s Summer Climate
Delhi summers typically stretch from April to June, with temperatures often crossing 40°C. Dry winds, locally called loo, make the heat even more intense.
In urban areas like Delhi-NCR, concrete structures trap heat, making nights uncomfortably warm. Combine that with pollution, and you’ve got a dangerous recipe for fatigue, respiratory issues, and dehydration—especially for children, the elderly, and outdoor workers.
That’s why knowing how to prepare, protect, and nourish your body and skin is crucial.
💧 1. Stay Hydrated – The Most Important Rule
One of the biggest risks in summer is dehydration. When temperatures rise, your body loses water quickly through sweat.
Here’s how to keep your hydration game strong:
Drink 8–10 glasses of water daily, even if you’re indoors
Include natural coolants like:
Coconut water
Lemon water with rock salt
Buttermilk (chaas)
Sugar-free shikanji
Avoid excessive tea, coffee, aerated drinks, and alcohol—they dehydrate you faster
Carry a water bottle whenever you go out
💡 Pro Tip: Add chia seeds or sabja seeds to your drinks—they cool the body and improve digestion.
👕 2. Wear the Right Clothing
Your wardrobe matters in summer more than you think. Wearing synthetic or tight-fitting clothes can trap heat and sweat, leading to skin irritation, body odour, and rashes.
✔️ Choose cotton or linen fabrics
✔️ Go for light-colored, loose-fitting clothes
✔️ Cover your head with a hat, cap, or cotton scarf
✔️ Use UV-protective sunglasses to shield your eyes
🚫 Avoid black or dark-colored clothes—they absorb more heat.
🧴 3. Protect Your Skin from Sun Damage
Exposing your skin to harsh sun rays can cause sunburns, premature ageing, hyperpigmentation, and even long-term skin damage.
Here’s how to protect your skin every day:
Use a broad-spectrum sunscreen (SPF 30 or higher), even indoors if you’re near windows
Reapply sunscreen every 2–3 hours when outside
Apply aloe vera gel post sun exposure to cool the skin
Use a hydrating, alcohol-free toner to refresh your face
Avoid heavy creams or oil-based products—they clog pores in humid weather
💡 Natural Tip: Rub a slice of cucumber or raw tomato on your skin to soothe sunburn.
🍉 4. Eat Light and Cooling Foods
Your diet can help your body regulate temperature and stay energized in the heat.
✅ What to eat more of:
Seasonal fruits like watermelon, muskmelon, mango, papaya, lychee
Cucumber, bottle gourd (lauki), and leafy greens
Curd and buttermilk for gut cooling
Lemon and mint-based drinks
🚫 What to avoid:
Fried, oily, spicy foods
Processed or packaged snacks
Overeating at once—go for smaller, more frequent meals
🥗 Add cooling herbs like coriander, fennel, and mint to your summer meals.
🧘 5. Avoid Stepping Out During Peak Hours
Delhi’s heat becomes unbearable between 12 PM and 4 PM. Avoid stepping out during this time unless absolutely necessary.
If you must:
Take a cotton umbrella
Apply sunscreen and lip balm
Keep a wet handkerchief or cooling wipe in your bag
💡 If you’re commuting via metro or auto, sit on the shaded side and cover your head.
🌬️ 6. Keep Your Indoor Environment Cool & Clean
Even staying indoors can feel suffocating in Delhi heat, especially in power cuts or when rooms aren’t ventilated well.
✔️ Keep windows open in early morning and late evening for cross-ventilation
✔️ Use cotton bedsheets and curtains
✔️ Place a bowl of water near windows—it cools dry air naturally
✔️ Use fans with water sprays or portable coolers if AC isn’t available
🧽 Don’t forget to clean fan blades, coolers, and AC filters regularly—dust build-up worsens summer allergies.
🏃 7. Slow Down: Respect Your Body’s Limits
In extreme heat, your body burns more energy to stay cool. Pushing yourself too hard can lead to heat exhaustion or stroke.
✔️ Avoid heavy workouts between 10 AM – 5 PM
✔️ Opt for yoga, stretching, or walks during cooler hours
✔️ Rest whenever your body signals fatigue
✔️ Use a cold compress on your neck or feet to bring your temperature down
🧐 FAQs About Staying Safe in Delhi Summer
Q1: How do I know if I’m dehydrated?
A: Common signs include:
Dry mouth or lips
Dizziness or fatigue
Yellow urine or reduced urination
Headaches
Q2: Are sunscreens necessary even if I stay indoors?
A: Yes! UV rays can enter through glass windows. Apply a light SPF even when working near natural light.
Q3: Can summer heat cause hair fall?
A: Yes, sweat buildup and poor scalp hygiene can lead to itchiness, dandruff, and hair thinning. Wash hair 2–3 times a week using a mild, cooling shampoo.
✅ Final Thoughts
Delhi’s summers are no joke. As temperatures climb past 40°C and humidity rises, it’s important to stay informed and take care of your health proactively.
By hydrating well, dressing smartly, and following these daily tips, you can enjoy the season without risking your well-being.
Remember: Prevention is easier than cure, and small changes in your routine can protect you from serious summer-related health issues.
🌿 Stay cool, stay safe, and don’t forget to check in on your elderly family members and outdoor workers too.
Disclaimer:
This article is for informational purposes only. For medical advice or if you experience signs of heat exhaustion or dehydration, please consult a healthcare professional immediately.
