5 Home Remedies to Beat the Heat
Stay cool with 5 home remedies to beat the summer. Can trust hydration hacks, cooling tips, safe foods, and sun-smart habits.
Introduction
Heat waves are becoming more frequent and intense, and hot, humid days can quickly lead to dehydration, heat exhaustion, or even heat stroke. The good news? You can do a lot at home to stay safe. In this friendly guide, you’ll find 5 home remedies summer households can rely on—simple, science-backed steps to keep you and your family cool, hydrated, and healthy.
These tips are practical, low-cost, and based on credible health guidance from trusted organisations and leading medical institutions. Let’s beat the heat together, starting at home.
Consult a Top General Practitioner for Personalised Advice
Home remedy Summer Tip #1: Rehydrate the Smart Way (Water + ORS)
When temperatures climb, drink fluids regularly—don’t wait until you feel thirsty. Thirst lags behind your body’s needs during heat.
What to Sip Often
- Plain, cool water is best for most people.
- Oral Rehydration Solution (ORS) helps replace both fluids and electrolytes if you’re sweating a lot or feeling lightheaded, weak, or crampy.
- Milk or yoghurt-based drinks like chaas (buttermilk) add fluids and a bit of sodium/potassium.
- Coconut water provides some electrolytes. It can be helpful, but watch portion sizes if you have diabetes (it contains natural sugars).
Limit or avoid
- Alcohol and very sugary drinks—they can worsen dehydration.
- Energy drinks—they may be high in caffeine and sugar.
- If caffeine makes you urinate more, scale back on tea/coffee during peak heat.
DIY ORS (WHO-Style) for Home
Use safe, clean water and measure carefully:
- 1 litre of clean water
- 6 level teaspoons of sugar
- 1/2 level teaspoon salt
Stir until fully dissolved. Sip small amounts frequently. This can help with dehydration from sweating. If you dislike the taste, you can add a squeeze of lemon for flavour but keep the salt and sugar measurements exact.
Who Should Be Cautious with ORS or Extra Fluids?
- People with heart failure, kidney disease, liver disease, or on fluid/salt restrictions—ask your doctor how much and what to drink.
- Infants, older adults, and pregnant people need special attention; consult a clinician if you’re unsure.
Watch for Dehydration Signs
- Dry mouth, dizziness, dark yellow urine, less urination, headache, fatigue, and muscle cramps.
- If symptoms persist or worsen, or you vomit repeatedly, seek medical care.
Home Remedy Summer Tip #2: Cool Your Body Quickly and Safely
Lowering skin temperature helps your body release heat.
Easy home cooling methods
- Take a cool (not ice-cold) shower or sponge bath.
- Use evaporative cooling: wipe exposed skin with a wet cloth and sit near a fan.
- Place cool packs or a damp cloth on pulse points: neck, armpits, groin, and wrists.
- Soak feet in a basin of cool water for 10–15 minutes.
- Wear loose, lightweight, light-colored cotton or moisture-wicking clothes.
If someone shows warning signs of heat stroke, confusion, fainting, very hot/dry skin or profuse sweating, severe headache, vomiting, seizure, or a body temperature of 104°F/40°C or higher, call emergency services immediately. While waiting, move the person to a cool area and cool them rapidly with cold water on the skin, a cool shower, ice packs on the neck/armpits/groin, or a cold-water bath if safe to do. Do not give fluids if the person is unconscious or confused.
Home Remedy Summer Tip #3: Eat Light, Water-Rich Foods
What and how you eat affects heat tolerance.
Choose
- Water-rich fruits and veggies: watermelon, muskmelon, oranges, cucumber, tomatoes, leafy salads.
- Yoghurt/curd, chaas, and lightly salted soups.
- Small, frequent meals—digesting heavy, oily foods generates more body heat.
Be Mindful of Food Safety
- Refrigerate perishables promptly; don’t leave cooked food out for more than 2 hours (1 hour if above 32°C/90°F).
- Reheat leftovers to steaming hot.
- Wash produce well. Be cautious with pre-cut street fruit in hot weather.
Electrolyte-friendly snacks
- A banana or a handful of roasted chana with a pinch of salt can help replace potassium and sodium lost in sweat. If you have high blood pressure or are on a low-sodium diet, ask your doctor about salt intake.
Home Remedy Summer Tip #4: Keep Your Home Cooler Without AC
Small changes can lower indoor heat stress.
Simple Home Hacks
- Block the sun: close curtains/blinds on sun-facing windows during the day; open them at night if it’s cooler outside.
- Promote cross-ventilation: open windows on opposite sides to create a breeze.
- Use fans wisely: place a shallow bowl of ice or a damp cloth in front of a fan for a cooling effect.
- Avoid this if indoor air is very humid (it may feel muggy).
- Limit indoor heat: cook early morning or late evening; use pressure cookers and lids; avoid the oven mid-day.
- Create a cool room: choose the shadiest room, keep lights/electronics off, and rest there during peak heat.
- Cool bedding: a slightly damp (not wet) cotton sheet can feel cooler with a fan; change into dry sleepwear to prevent skin irritation.
Check on Vulnerable People
- Older adults, infants, pregnant people, those with chronic conditions, and pets need extra care. Make daily check-ins a habit during heatwaves.
Home Remedy Summer Tip #5: Be Sun-Smart Outdoors
If you need to be outside, plan and protect.
Timing and pacing
- Schedule chores/exercise for early morning or late evening.
- Take frequent shade breaks; use a buddy system for outdoor work/exercise.
Protective gear
- Wide-brimmed hat, UV-blocking sunglasses, and loose, light-colored clothing.
- Sunscreen: broad-spectrum SPF 30 or higher, apply generously 15 minutes before going out; reapply every 2 hours and after sweating or swimming. Sunburn reduces your body’s ability to shed heat.
Hydration on the go
- Carry water or ORS; sip every 15–20 minutes in heat.
- For children, offer drinks often; don’t rely on them to ask.
Quick Safety Check: Know the Warning Signs
Seek medical help urgently if you notice:
- Heat exhaustion: heavy sweating, weakness, cold/clammy skin, nausea, dizziness, fast pulse, headache. Move to a cool place, loosen clothing, sip water/ORS, and cool the body. If symptoms last more than 1 hour or worsen, get medical care.
- Heat stroke (medical emergency): confusion, fainting, seizure, very high body temperature, hot skin (dry or very sweaty). Call emergency services at once and start rapid cooling.
Putting It All Together
These 5 home remedy summer families can use smart hydration, quick cooling, light and safe meals, a cooler home setup, and sun-smart habits work best as a bundle. Prepare ahead for hot days: stock clean water and ORS ingredients, set up your coolest room, and plan outdoor tasks for cooler hours. Share these tips with neighbours and check on loved ones during heatwaves.
Consult a Top General Practitioner for Personalised Advice
Consult a Top General Practitioner for Personalised Advice
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Debdatta Pati
Psychiatrist
18 Years • MBBS, DPM, MD (PSYCHIATRY)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Naziya Rahim Bhatia
General Surgeon
7 Years • MBBS ,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Tapabrata Ray
General Physician/ Internal Medicine Specialist
4 Years • MBBS,DGM,CPMeC,ACMDC
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Sougata Kumar
General Practitioner
8 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Consult a Top General Practitioner for Personalised Advice
Dr. Rajib Ghose
General Physician/ Internal Medicine Specialist
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Debdatta Pati
Psychiatrist
18 Years • MBBS, DPM, MD (PSYCHIATRY)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Naziya Rahim Bhatia
General Surgeon
7 Years • MBBS ,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Tapabrata Ray
General Physician/ Internal Medicine Specialist
4 Years • MBBS,DGM,CPMeC,ACMDC
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Sougata Kumar
General Practitioner
8 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
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Frequently Asked Questions
What should I drink first if I feel dizzy or crampy in the heat?
Start with cool water. If you’re sweating a lot or feel weak or crampy, use ORS: mix 6 level teaspoons of sugar + 1/2 level teaspoon of salt in 1 litre of clean water and sip slowly. If symptoms persist, worsen, or you vomit repeatedly, seek medical care.
Do caffeinated drinks dehydrate you?
In moderation, caffeine’s diuretic effect is mild for most people, but water is still the best choice in heat. If you notice you’re urinating more or feel jittery, switch to water or diluted drinks. Always avoid alcohol and very sugary drinks in hot weather.
How much water should I drink on a very hot day?
Needs vary by age, body size, activity, and sweat. In heat, drink at regular intervals, even if you’re not thirsty, and increase intake during activity. A practical check: aim for pale-yellow urine. People with heart, kidney, or liver problems should ask their doctor about safe fluid goals.
Which home remedy works best in summer for quick relief?
Combine these: cool shower or wet-cloth-and-fan method, sip water/ORS regularly, rest in a shaded/cool room, wear loose cotton clothing, and eat water-rich foods like watermelon and cucumber.
When should I call for emergency help?
Call immediately if someone has signs of heat stroke—confusion, fainting, seizure, very hot body temperature, or is too drowsy to drink safely. Begin rapid cooling while waiting for help.