The scorching summer is here and in a tropical country like India, it means that daytime temperatures can easily rise to around 45 degrees Celsius. Expert advice calls for reduced exposure to the harsh midday sun during summers. However, if you are someone who unavoidably needs to go out during the daytime, it is important to keep yourself safe from sun exposure and subsequent damage.
When our body is exposed to extreme heat and sun, it may manifest in a series of adverse reactions such as heatstroke and dehydration. A study published in Frontiers highlights that extreme heat exposure may lead to clotting and blood vessel damage while dehydration may cause increased blood viscosity and inflammation. Heatstroke, if left untreated, may lead to damage to vital organs like kidneys, brain, heart, and muscles.
From an Ayurvedic viewpoint, heatstroke or Anshughat is considered a severe Pitta dosha aggravation with an impaired Agni leading to a buildup of toxins. The wisdom of Ayurveda concentrates on pacifying heatstroke with cooling therapies like Abhyangam and Shirodhara, supplemented with a diet of cooling and hydrating foods like coconut water, watermelon, and buttermilk.
Let’s explore in detail how Ayurveda can combat heatstroke and dehydration with simple therapies, a suitable cooling diet, and lifestyle changes to cool the body naturally.
What is Heatstroke and its Symptoms?
Heatstroke, or sun stroke, is caused by an overheating of the body due to prolonged exposure to high temperatures followed by a failure of the body’s internal cooling mechanism.
You can recognize a heatstroke with the following symptoms:
- Throbbing headache
- Dizziness
- Nausea and Vomiting
- High body temperature
- Hot, flushed skin with reduced sweating
- Confusion and disorientation
- Burning sensation in eyes, palms, and soles
- Dark yellow urine with reduced output
- Excessive thirst
- Muscle cramps, mainly in legs and abdomen
- Increased heart rate
If any of the above symptoms are observed, First Aid should immediately be administered as follows to prevent further complications:
- Take steps to immediately cool down the affected person.
- Shift the person indoors or to a shaded area.
- Remove excess clothing to encourage sweating.
- Apply ice packs or wet towels on the person’s head, neck, armpit, and groin region.
- Place the person in a cool tub of water or cold shower to bring down core body temperature.
What is Dehydration and its Symptoms?
Sometimes due to extreme heat exposure, the body tends to lose a large volume of fluids in the form of excessive sweating. This coupled with inadequate water intake can lead to dehydration.
Watch out for the following symptoms:
- Dry mouth
- Excessive thirst
- Dizziness
- Muscle cramps
- Nausea
- Fatigue
- Dark yellow urine
First aid should be immediately given as follows to the affected person:
- If the person is outdoors, move them indoors or to a shaded area immediately.
- Rehydrate slowly by encouraging them to drink water or ORS solution in small sips.
- Remove excess clothing to allow the body to cool down.
- Apply ice packs or wet towels on the armpits, groin, neck, and head areas
How does the wisdom of Ayurveda tackle Heatstroke and Dehydration?
Ayurveda focuses mainly on preventive measures to manage heatstroke and dehydration. Heatstroke and dehydration are understood to be caused by an imbalance of the Vata, Pitta, and Kapha doshas. With extreme sun exposure, Pitta gets aggravated, Vata gets accumulated, and Kapha (fluids) dries off, thereby disrupting the internal harmony of your system.
Ayurveda’s therapeutic methods aim to cool down the body naturally with time-tested practices, dietary realignments to restore the digestive Agni, and eventually restore the Pitta and Vata balance.
Let us look at some of Ayurveda’s answers to tackling heatstroke and dehydration in a natural way.
Consumption of Cooling Foods and Drinks:
Ayurveda emphasizes calming your system from within through the consumption of fruits, vegetables, herbs, and drinks that cool the body internally and rebalance the Agni. Some of the food items that you may include in your diet for cooling your body are highlighted below:
- Hydrating fruits like watermelon and pomegranate
- Cooling vegetables like Cucumber, Bottle Gourd, Zucchini
- Naturally hydrating beverages like coconut water, buttermilk, Aam panna, sugarcane juice, and amla juice
- Herbs like Mint, Coriander, Fennel, Aloe Vera
- Cooling foods like Curd Rice, Kambu Koozh (Fermented Pearl Millet Porridge)
Additionally, avoiding caffeinated drinks, spicy and oily foods, food that is heavy to digest, and refrigerated food is recommended during summer to prevent heatstroke and dehydration.
Lifestyle Modifications:
With minor but consistent lifestyle modifications, summers will become enjoyable once again without you having to worry about the consequences of extreme sun exposure. Ayurveda has listed out the following Pitta-pacifying measures one can take to prevent falling prey to heatstroke and dehydration:
- Stay well hydrated: Drink plenty of fluids – at least 3-4 liters per day – in the form of water, juices, herbal teas, or buttermilk.
- Wear summer-friendly clothing: Light, loose-fitting, breathable cotton clothing reflects heat and allows air circulation to cool the body naturally.
- Avoid midday sun exposure: Try staying indoors between 10 a.m. to 4 p.m. to avoid peak sun exposure. If you do go out, try to cover your head to minimize heat exposure.
- Apply Coconut Oil: Massage your scalp and feet to eliminate excess heat and cool the body.
- Bath or Shower twice daily: Use rose water or vetiver in your shower routine for its naturally cooling properties.
- Maintain proper mealtimes: A consistent mealtime for lunch (12 –1 p.m.) and dinner (before 8 p.m.) will prevent digestive imbalances during summer.
- Proper sleep: A good 7-8 hours of sleep in a well-ventilated room with cotton sheets will rejuvenate your system, making you feel fresh in summer.
Ayurvedic Therapies:
Ayurveda has several treatment protocols, perfected over centuries of research, for managing heatstroke and dehydration.
Abhyangam Sweda:
Therapeutic massages with cooling oils like coconut or sandalwood soothe the skin, reduce dryness, and regulate body temperature. The healing effects of Sweda or sweating detoxifies and releases accumulated heat from the body.
Shirodhara:
A calming therapy where a steady stream of oil is poured over the forehead, Shirodhara relieves stress and rejuvenates the system. Ksheera Dhara (Milk stream) and Takra Dhara (Buttermilk stream) are both beneficial in cooling the mind and body and highly recommended during summer to treat headaches and heat-related scalp conditions.
Vasti Karma:
A powerful Panchakarma treatment, Vasti detoxifies and nourishes the colon, the seat of Vata dosha. This supports digestive health during the summer months by balancing the body’s energy levels.
Sheetali Pranayama:
This meditative and cooling breathing technique helps to cool and calm the body naturally.
Concluding Thoughts
Global temperatures are rising every year, urging lifestyle changes to manage daily routines effectively without falling prey to heatstroke and dehydration. At Shree Ayurvedic Hospital, one of oldest and reputed ayurveda hospitals in Chennai, we offer therapies such as Abhyanga Sweda therapy and Shirodhara treatment to manage these conditions with a guaranteed gradual relief that will last for seasons to come. These target and address the root cause of Pitta imbalance to bring harmony to an overheated system naturally.
So, before you plan your next summer outdoor activity, make sure you are well-prepared to handle the heat with these simple Ayurvedic solutions that will make your summer enjoyable without any worry of heatstroke or deydration
