Feeling the heat? It might be ageing you faster than you think
In Short
Extreme summer heat does more than leave you tired and dehydrated — it may also accelerate ageing and increase health risks. From pre-hydration to traditional cooling foods, simple seasonal habits can help protect the body and maintain energy levels during peak summer
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If you’ve ever felt like the summer heat is draining your energy, you’re not alone. Feeling tired during hot weather is common, especially during peak summer. Many people experience low energy, feel tired, and struggle to stay focused throughout the day, even without doing heavy work during the hot summer season.
People often dismiss “afternoon lethargy” as a normal part of life. But summer fatigue isn’t just about exhaustion; it is a physical reaction to heat.
When temperatures rise, your body spends more energy cooling itself through sweating and increased blood circulation.
When we sweat, we lose not only water but also electrolytes (“salts” such as sodium, chloride, and potassium) that help maintain normal body function.
This process uses extra energy, which can leave you feeling drained even without much physical activity.
Summer fatigue differs from typical tiredness. Environmental factors create specific energy drains unique to warm seasons.
Loss of electrolytes can affect muscle and nerve function. Electrolytes also influence the amount of water in your body, the acidity of your blood (pH), muscle function, and several other important processes.
Mild dehydration underlies most summer fatigue, and it doesn’t always feel like “dehydration.” It may feel like laziness, low mood, or a lack of focus, leading to a drop in energy levels.
Prolonged exposure to severe, scorching temperatures triggers stress and damage in the body that goes far beyond a simple sunburn. Consistent exposure to high temperatures may also accelerate ageing at a molecular level.
Repeated exposure to extreme heat waves can do more than make you sweat. It can quietly accelerate the ageing process and increase vulnerability to health issues. The more extreme heat events an individual is exposed to, the more quickly they may age.
Exposure to outdoor heat accelerates ageing among physically vulnerable adults living in poorly ventilated spaces or working in outdoor settings because they remain exposed to heat for longer periods.
Prolonged exposure to high temperatures may increase oxidative stress, inflammation, and strain on vital organs.
1 — Pre-hydration
When the temperature climbs, you may only be “feeling the heat,” but your body is actively fighting to protect vital organs.
Prevention does not come merely from drinking water when you are thirsty; it works when you understand the biological mechanics of heat and stay one step ahead of it.
From a clinical perspective, thirst is a late signal of dehydration. The body begins losing fluids much earlier, especially in high heat.
The pre-hydration rule during summer means hydrating in advance by drinking adequate fluids and electrolytes two to three hours before stepping into the heat or engaging in physical activity. This helps create a hydration reserve in the body.
Pre-hydration simply means staying hydrated before you reach a fluid deficit.
This gives your body a hydration head start, ensuring it is well prepared for the challenges ahead.
The body benefits more when fluid intake begins early in the morning and continues steadily before stepping out.
This approach helps maintain your body’s fluid balance, enhancing endurance, focus, and overall performance.
Everyone’s hydration needs are different. Pay attention to how your body feels and adjust your fluid intake accordingly. Do not consume all your fluids at once. Sip consistently throughout the morning.
Infuse water with vetiver (khus), fennel seeds (saunf), or slices of cucumber. These are naturally cooling and make plain water more enjoyable to drink.
On the flip side, overhydration can also be dangerous. This condition, known as hyponatremia, occurs when someone drinks excessive amounts of water, thereby diluting electrolytes. It is a serious and potentially life-threatening condition that requires immediate medical attention.
If you drink large amounts of water within a short period, you may develop what is known as water toxicity, water intoxication, or water poisoning.
2 — Local dishes to stay naturally cool
Beat the blistering heat with a bowl of curd rice or a chilled glass of sattu sharbat.
A glass of kokum sherbet can help keep you cool in the heat, reduce acidity, and relieve bloating.
These traditional Indian cooling foods naturally lower internal body temperature, replenish lost electrolytes, and are light on digestion.
Kokum sherbet is a refreshing, tangy, and naturally cooling Indian summer drink.
Made from dried kokum fruit, the drink has a deep pink colour and a pleasantly tangy taste. To prepare it, soak kokum in enough hot water until soft, then mix it with sugar or jaggery, roasted cumin powder, and a pinch of salt.
Add a large glass of ice-cold water and mix well. Serve chilled with ice.
Kokum sherbet is often consumed in the afternoon or after meals during summer. Many families store kokum concentrate so they can quickly prepare the drink whenever the heat becomes overwhelming.
Low in fat and high in probiotics, buttermilk soothes the stomach and boosts hydration. It is perfect after a heavy meal or during midday when the heat peaks.
You can make a quick sattu drink by mixing two tablespoons of sattu powder with one glass of cold water, half a teaspoon of roasted cumin powder, a pinch of black salt, and a squeeze of fresh lemon. Mix all the ingredients until smooth. Garnish with a few fresh mint leaves and enjoy immediately.
Bajre ki Rabdi (Raab), a centuries-old summer superfood made from fermented pearl millet (bajra) flour or sorghum mixed with buttermilk, is a highly nutritious traditional Rajasthani porridge.
It provides hydration, replenishes electrolytes, and acts as a natural body coolant.
In rural areas, it has long been considered one of the best natural ways to survive harsh desert heat.
Many locals regard it as a natural cooling remedy that helps the body stay hydrated and energised during peak summer months.
During summer, it is consumed cold and helps keep the body cool while protecting against heat stroke.
3 — Seasonal fruits
Water-rich fruits are rich in natural sugars, fibre, and antioxidants. They are not only an excellent source of hydration but also protect the body against damage caused by heat and sun exposure.
Many fruits naturally contain high amounts of water along with vitamins, minerals, and antioxidants.
Including hydrating summer fruits such as watermelon (92%), strawberries (91%), cantaloupe (90%), and peaches (89%) in your diet provides essential nutrients like vitamin C, vitamin A, potassium, and antioxidants, which help support hydration, immunity, and overall energy.
4 — Watch yourmedicines during summer
Certain medications may increase health risks during the summer season.
Some medicines significantly raise the risk of heat exhaustion, dehydration, and sunburn during hot weather.
Certain medications, such as those prescribed for high blood pressure or heart disease, may increase the risk of fainting in extreme heat.
Know whether any medicines or supplements you take could reduce your tolerance to heat.
Never leave medications in hot cars, direct sunlight, or humid places such as beaches. Heat can break down active ingredients.
Some medicines, such as diuretics, lower fluid levels in the body. They are often prescribed as part of treatment for high blood pressure.
If you are taking certain medicines, you should be extra cautious, as some can make your skin more sensitive to sunburn, which may lead to heat exhaustion.
Heat can also degrade medications such as inhalers or EpiPens. Always store medicines in cool, dry places, stay hydrated, and consult your doctor before making any changes to prescribed medications.
Summer heat and humidity can quickly degrade the chemical structure of prescription and over-the-counter medicines, rendering them ineffective or even dangerous. Proper storage and awareness are essential during peak seasonal temperatures.
(The author is an internationally famous beauty expert and is called the herbal queen of India)
