As the National Disaster Management Authority (NDMA) frequently warns, summer temperatures can soar up to 48°C or even 50°C in the plains of Sindh, Punjab, and parts of Balochistan.

To stay healthy, comfortable, and active, managing the season requires a balanced approach to daily life and emergency protocols for heatwaves.

Part 1: How to Welcomingly Prepare for Summers in Pakistan

Instead of dreading the heat, you can embrace the season by transitioning your routine, home, and wardrobe to stay cool from day one.

1. Shift Your Diet to Traditional Cooling Foods

• Hydrating Fruits: Stock your kitchen with water-rich seasonal fruits. Watermelon (tarbooz), muskmelon (garma/khardooza), cucumbers, and citrus fruits naturally lower body temperature.
• Traditional Beverages: Swap sugary carbonated drinks for local heat-busters like sweet or salty lassi, sattu (barley drink), mint limonade, and nimbu paani.
• Eat Light: Avoid heavy, deep-fried, or overly spicy foods (samosas, pakoras, heavy karahis) during peak afternoons, as they require more metabolic energy to digest, raising your core body temperature.

2. Transition Your Wardrobe and Skin Routine

• Fabric Choice: Pack away synthetic blends and bring out loose-fitting, light-colored lawn, cotton, or linen clothes. Light colours reflect heat, while loose fabrics allow air circulation.
• Sun Protection: Invest in a broad-spectrum sunscreen (SPF 30 to 50) to protect your skin from intense UV rays. Always carry a pair of sunglasses and a lightweight umbrella or a cotton dupatta/gamaacha to shield your head when walking outdoors.
• Lighten Your Skincare: Switch from heavy winter creams to water-based, gel moisturisers and gel cleansers to avoid clogged pores from sweat.

3. Summer-Proof Your Home

• Strategic Ventilation: Keep curtains and blinds closed during the peak sun hours (11:00 AM to 4:00 PM) to block ambient heat. Open windows in the late evening to let the cooler air circulate.
• Check Cooling Appliances: Service your ACs, ceiling fans, and room coolers before the peak heat hits to ensure energy efficiency during periods of high electricity demand.

Part 2: What to Do During Extreme Heatwaves

When the NDMA or local PDMAs issue extreme heatwave alerts—which are common between May and July—your focus must shift entirely to safety and heatstroke prevention.

1. Rehydrate Aggressively (Beyond Just Water)

• When you sweat heavily under the Pakistani sun, your body loses vital salts alongside water.
• Do not wait until you are thirsty to drink water. Keep ORS (Oral Rehydration Salts) sachets at home and work. If ORS is unavailable, a homemade mix of water, a pinch of salt, and a dash of lemon works wonders.

2. Avoid Peak Hours Strictly

• Stay indoors between 10:00 AM and 4:00 PM. If you are an outdoor worker, commuter, or fitness enthusiast, push your activities to the early morning (5:00 AM to 7:00 AM) or late evening after Maghrib.

3. Immediate Body-Cooling Techniques

• If you feel yourself overheating, take frequent cool showers.
• If a shower isn’t accessible, soak a small towel or cotton cloth in cold water and place it over your head, the back of your neck, or your wrists. This targets major blood vessels and rapidly cools the core.

4. Know the Symptoms of Heat Exhaustion vs. Heatstroke

It is crucial to recognise the warning signs early to save a life.

5. Protect the Most Vulnerable

• Keep a close eye on children, pregnant women, the elderly, and pets, as their bodies cannot regulate temperature efficiently.
• Never leave children or pets in a parked car, even for a few minutes; interior temperatures can become fatal within moments.
• Keep a small bowl of water outside your house or on your balcony for stray animals and birds trying to survive the intense climate.