Stay Safe and Healthy this Summer

Summer is here. While we switch to lighter clothing and keep the fans running, we often forget one crucial adjustment — consciously increasing our water intake.

Our bodies adapt to heat by perspiring more, but we often fail to compensate with enough water. Extra cool drinks and juices are not substitutes for plain, unadulterated water.

The Importance of Water

During summer, many people suffer from constipation, which can become severe and cause pain or even bleeding. Proper hydration is essential.

You should aim to drink 2.5 to 3 litres of water daily. It may seem difficult, but with simple planning, it becomes manageable.

A Simple Water Plan:

• On waking: ½ litre of lukewarm water
• Breakfast to lunch: 1 litre (keep a bottle with you)
• Lunch to 6 pm: 1 litre

• 6 pm to bedtime: ½ litre

   

That totals approximately 3 litres per day.

Diet for Healthy Digestion

Hydration alone is not enough. Your diet plays a crucial role in maintaining regular bowel movements.

Increase Fibre Intake

Choose whole grains such as:

• Whole wheat (atta) chapatis
• Ragi
• Other whole grain cereals

Limit excessive polished rice consumption.

Whole pulses such as:

• Channa
• Rajma
• Moong

Sprouted pulses are even more nutritious and effective in relieving constipation.

Eat More Vegetables & Fruits

• Include a sabji (pallya) and salad at lunch.
• Have a large bowl of raw salad at dinner.
• Eat 2–3 fruits daily, such as:
  • Banana or orange at 11 am
  • Apple, pear, or guava at 6:30 pm
  • Papaya after dinner

Always eat whole fruits rather than juices, and whole vegetables instead of soups, to retain fibre.

Avoid These

• Very rich and oily foods
• Excess salt
• Fried snacks like papad, chips, namkeen, and mixture
• Alcohol
• Aerated drinks

Sugary beverages cause fluid imbalance. For example:

• One bottle of cola contains around 150 calories (about 7 teaspoons of sugar).
• Three large pegs of whisky contain approximately 450 calories.

High sugar and salt levels can cause water retention and worsen dehydration and constipation.

Exercise Matters

Regular physical activity is essential.

Plan a 20–30 minute walk daily. Exercise helps regulate bowel movements and improves overall health.

Preventing Summer Illnesses

Summer is holiday season — but also the season when food spoils easily.

Microorganisms thrive in hot weather, especially in:

• Fresh fruits and juices
• Salads
• Cooked food
• Milk and milk products
• Non-vegetarian foods

Food can spoil within 1–2 hours if left unrefrigerated.

Flies are also more active during summer and can contaminate exposed food.

Safety Tips

• Do not place unwashed fruits and vegetables directly on kitchen counters.
• Wash all produce thoroughly before use.
• Eat cooked food immediately; refrigerate leftovers promptly.
• Freeze leftover non-vegetarian food and defrost properly before reuse.
• Refrigerate boiled milk as soon as possible.
• Be cautious when consuming lassi, milkshakes, custards, and ice creams outside the home.

Children & Summer Infections

Children are particularly prone to stomach infections during summer.

• Keep their nails trimmed.
• Ensure regular handwashing before meals.

Diarrhoea can weaken immunity and increase vulnerability to infections like coughs, colds, typhoid, and jaundice.

If Diarrhoea Occurs:

• Stop milk, milk products, eggs, and non-vegetarian food for 48 hours.
• Give curd 3–4 times daily.
• Offer toast, rice, Marie biscuits, apple, and banana.
• Provide fresh water, tender coconut water, and oral rehydration solution (ORS).
• Consult a doctor if there is no improvement within 24 hours.

Vitamin B-complex and Vitamin C supplements may help rebuild resistance (as advised by a healthcare professional).

After recovery, take extra precautions for two weeks as immunity may still be low.

Stay Safe & Healthy This Summer

With proper hydration, a fibre-rich diet, food hygiene, and regular exercise, you can prevent many common summer ailments.

Small daily habits can make a big difference.