As the mercury rises mercilessly, get your summer survival kit ready.

Sonal Ved gets experts to give you a few tips

 Scorching summer days are nothing new for us. But in the first week of April, when your skin feels like it’s melting, some serious action is called for. Here’s what you can do beat the sun at its own game.
DIET MATTERS

• Make the regulars on the Indian thali such as dal, chawal, chapatti and subji your mainstay. However eat in moderation as stomach disorders are high during the hot months.

• Concentrate on foods high on water such as watermelon, cucumber, oranges, carrots, spinach etc since humidity makes the body lose water.

• All of us are aware of the eight glasses of water a day theory, but the truth is that you should have only as much as you feel. Sipping on coconut water, chaas, nimbu pani (without sugar, if you are on a weight loss programme or diabetic) can help balance the water level of the body.
AVOID
Foods with unrequited fat and sodium content. Sodium causes water retention, further dehydrating the body. Salty peanuts, potato chips and oily farsaans are bad too; have a bowl fresh fruit or a cup of yogurt instead.
KIDDIES DAY OUT

• If your kids complain of loss of appetite, give them compact meals — stuffed paratha, subji wrapped in chappati, curd-rice, or raita khichdi

• Trade water for coconut water, nimbu pani or mix fruit juice.
SKIN CARE
A line of infections and diseases that your skin is likely to suffer are:

• Prickly heat: An itchy infection mainly caused due to blockage of sweat glands. Combat it by taking a shower twice in the day.

• Fungal skin infection: Caused due to excessive perspiration and lack of air circulation. Avoid closed shoes, synthetic fabric and tight clothes.

• Sun burns: Over exposure of sun can make your skin tanned and burnt. The result: black skin patches that peel off. Moisturise this area; do not pull the peeling skin. General hygiene and skin care can go a long way in avoiding these.

• Shower immediately after exercise

• Wear open shoes to allow circulation. Always wear a sunblock lotion. SPF 30 for indoors and SPF 50 for outdoors.
SICK OF SUMMER
Summer ailments are mostly caused by poor hygiene, water infection and dehydration. Common ones are:
GASTROENTERITIS
Common among those who rely on pre-cooked meals. During summer the food tends to get spoilt faster than other days. If consumed it leads to vomiting, food poisoning etc. Solution: Always have freshly cooked meals and boil your water. Closed fruits like oranges, bananas, sweet limes than pre-chopped ones.
SUMMER COUGHS AND COLD:
Fluctuating temperatures between the heat on the street and your AC office results in coughs and cold. Excessive consumption of iced water and cold foods are also to be blamed. Solution: Maintain your AC temperature between 20-25 degrees; consume less cold foods and beverages.
ACUTE DEHYDRATION:
Over exposure to the sun takes away essential hydration from the body which then needs to be replenished with water. Giddiness, headaches, fainting and fever are some of its symptoms.
Solution: Have liquids regularly during the day and wear a cap while on out the streets.
(Inputs from Dr Shilpa Joshi, Mumbai Diet and Health Center; Dr Rohini Wadhwani Cosmetologist and Medical Director, Skin Essentials; Dr Hemant Thacker, Consultant Physician)