6 simple ways: How to stay cool when going out in the sun

One of the most effective ways to lower your body’s "Pitta" or internal heat is by consuming a spoonful of Gulkand before heading out. This traditional Ayurvedic preparation made from sun-dried rose petals and sugar acts as a powerful refrigerant for the blood. It helps prevent sunstrokes, nosebleeds, and lethargy, providing a protective cooling shield that works from the inside out, something much more effective than a temporary cold drink.

Roasted gram flour, or Sattu, is a powerhouse of nutrition that most urban Indians have forgotten. Mixing Sattu with chilled water, a pinch of roasted cumin, and black salt creates a drink that stays in your system longer than plain water. Because it is rich in fiber and has a low glycemic index, it provides sustained energy while acting as a natural coolant that prevents your body from heating up rapidly under the harsh afternoon sun.

While it is tempting to wear thin synthetics, nothing beats the classic Indian cotton or linen when the mercury hits 40 degrees. Dark colors absorb heat, while light shades like white, beige, and pastel blues reflect the sun’s rays away from you. Choosing loose-fitting clothes creates a small "buffer zone" of air between the fabric and your skin, allowing sweat to evaporate quickly and cooling your body down through natural ventilation.

The sun’s heat often enters the body through the top of the head and the soles of the feet. When going out, always use a wide-brimmed cotton hat or a light "Gamcha" to cover your head and neck, which are sensitive to temperature changes. Additionally, avoid walking barefoot on hot surfaces even for a second, and choose breathable footwear that doesn't trap heat, as keeping your feet cool helps regulate your entire body's temperature.

Digesting heavy, oily, or fried food requires significant metabolic energy, which generates internal heat and makes you feel even hotter. During peak summer, switch to smaller, more frequent meals consisting of watery fruits like watermelon or cucumber. Avoid the "heavy lunch" before stepping out; instead, opt for light curd-rice or sprouts that keep your digestive system calm and your core temperature stable throughout the day.

Instead of gulping down ice-cold water, which can shock your system and cause throat issues, carry a terracotta or insulated bottle with room-temperature water. Sip it frequently to keep your hydration levels steady. If you feel the heat becoming unbearable, simply dabbing a wet handkerchief on your pulse points—like your wrists and the back of your neck—can provide instant relief and trick your brain into lowering your body's overall temperature.


(Disclaimer: This story is for educational purposes alone and should not be considered as professional medical advice and does not substitute any medical advice.)