As of May 2025, how to stay healthy in Guwahati heat has become a growing concern, as the city grapples with one of its harshest summers in recent memory, with temperatures soaring to an intense 37–38°C. The ongoing heatwave, coupled with high humidity, has significantly impacted daily life across the city and surrounding areas. From power outages to water shortages, the effects are widespread, but one of the most pressing concerns remains the impact of extreme heat on health.
Prolonged exposure to high temperatures can lead to heat exhaustion, dehydration, sunstroke, and can exacerbate existing health conditions. With Guwahati’s unique blend of humidity and urban heat island effects, the risk is even higher.
This article offers practical and locally relevant tips on how to stay healthy in Guwahati heat. Whether you’re navigating your day-to-day routine, caring for loved ones, or trying to beat the heat at home, these five expert-backed strategies will help you stay cool, hydrated, and healthy all summer long.
Understanding How to Stay Healthy in Guwahati Heat
Guwahati and much of Assam have been under regular heatwave alerts this summer. As per recent IMD updates, the combination of high humidity and rising temperatures has led to severe discomfort levels, particularly in densely populated areas like Maligaon, Beltola, and Six Mile.
The increasing frequency of such heat events is largely attributed to climate change, with urbanization amplifying the urban heat island effect. Unlike dry heat, Guwahati’s humid climate hampers the body’s natural cooling mechanism—sweating—making the heat even more unbearable.
Common heat-related illnesses in the region include dehydration, heat stroke, fatigue, and digestive issues. According to Dr. Amritangsu Borkakoty, renowned Liver Specialist at Medicity Guwahati, “High temperatures put additional stress on the liver, especially when the body is dehydrated. Poor hydration can affect liver detoxification and exacerbate underlying liver conditions.”
Understanding these local climate challenges is crucial. Staying healthy in Guwahati heat requires an informed, region-specific approach that goes beyond generic summer advice.
Tip 1: Stay Properly Hydrated in Guwahati’s Climate
One of the most vital steps in surviving Guwahati’s heat is maintaining optimal hydration. Given the high levels of perspiration caused by humidity, adults should aim for at least 3 to 3.5 liters of water daily.
Go beyond plain water—incorporate local, natural hydration options such as tender coconut water, sugarcane juice, and lemon water with a pinch of salt and sugar. These not only replace lost fluids but also help maintain electrolyte balance.
For a homemade rehydration solution, mix:
- 1 litre of clean water
- 6 teaspoons of sugar
- ½ teaspoon of salt
This DIY ORS (Oral Rehydration Solution) is effective, especially for children and elderly members of the family.
Watch out for signs of dehydration such as dry mouth, dizziness, dark urine, and fatigue. It’s advisable to follow a hydration schedule—drink a glass of water upon waking, mid-morning, before lunch, mid-afternoon, and in the evening. Avoid caffeinated and carbonated drinks as they contribute to fluid loss.
Tip 2: Adapt Your Diet for Guwahati Summers
Incorporating seasonal, hydrating foods into your diet is key to staying healthy in Guwahati heat. Locally available fruits like watermelon, cucumber, mangoes, jackfruit, and litchi help replenish lost fluids and provide essential vitamins.
Traditional Assamese dishes such as outenga (elephant apple) curry, boror tenga, and buttermilk (matha) have natural cooling properties and are easy to digest.
Avoid oily, spicy, and fried foods, particularly during peak afternoon hours. These meals generate internal heat and can lead to indigestion and fatigue. Instead, opt for light meals like poita bhaat (fermented rice), salads, and boiled vegetables.
Adjust your meal timings—have heavier meals early in the morning or after sundown. Lunch should be light and easy on the stomach. Cold soups, fruit bowls, and chilled herbal infusions made from tulsi or lemon balm are ideal snacks.
Tip 3: Smart Clothing and Sun Protection
The right clothing can make a significant difference in coping with Guwahati’s heat and humidity. Choose breathable fabrics like cotton, linen, and khadi, which allow air circulation and help sweat evaporate faster.
Traditional attire such as mekhela chador in cotton or loose salwar suits are ideal. For those preferring modern wear, opt for light-colored, loose-fitting outfits. Dark clothes absorb more heat and should be avoided.
Don’t forget your sun protection essentials:
- Sunscreen with SPF 30+
- UV-protective sunglasses
- A wide-brimmed hat or umbrella
Try to avoid outdoor activities between 11 AM and 4 PM when the sun is at its peak. For those who must work outdoors, frequent shade breaks, hydration, and protective gear are non-negotiable.
Tip 4: Creating Cool Living Spaces
Your home can be your retreat from the heat if cooled effectively. Start by keeping curtains closed during peak sunlight hours and opening windows early morning and late evening for ventilation.
Natural cooling methods such as placing bowls of water near windows, hanging wet khadi towels, or using bamboo chick blinds can reduce indoor temperature significantly. Ceiling fans should rotate counter-clockwise to push air down.
For those using air conditioners, set the temperature to a moderate 25°C to 26°C to balance comfort and energy use. Alternatively, air coolers with neem or rose water can also be effective.
Traditional Assamese practices like bamboo or mud flooring, earthen water pots (koloh), and charpai beds can help maintain cool sleeping environments during nights.
Tip 5: Heat-Appropriate Exercise and Activity
Physical activity is essential for health but should be timed and tailored to the climate. The best time for outdoor walks or yoga is early morning (before 7 AM) or post-sunset (after 6:30 PM).
During the day, shift to indoor activities such as bodyweight workouts, dance, or yoga. Gyms with adequate ventilation or air conditioning are also preferable.
Guwahati offers some excellent swimming facilities like those at Nehru Stadium, which are ideal for a full-body workout and cooling down.
Pay attention to signs like headache, dizziness, cramps, or nausea—these indicate it’s time to stop and cool off. After exercising, rehydrate and rest in a cool, shaded space to allow your body to recover.
Special Considerations for Vulnerable Groups
Certain populations need extra care during Guwahati’s intense heat:
- Children and elderly are more prone to dehydration and heatstroke.
- Pregnant women should avoid direct sun exposure and stay well-hydrated.
- Those with pre-existing conditions like diabetes, hypertension, or liver ailments must take medications on time and stay indoors as much as possible.
Dr. Amritangsu Borkakoty advises, “Liver health is especially vulnerable during summer. Avoid alcohol, stay hydrated, and consume liver-friendly foods like leafy greens and citrus fruits.”
Your Guide to a Healthier Summer in Guwahati
To recap, the five essential strategies on how to stay healthy in Guwahati heat are:
- Stay consistently hydrated
- Choose summer-friendly local foods
- Dress appropriately and protect yourself from the sun
- Keep your home environment cool
- Modify your physical activities for summer safety
With rising temperatures becoming the norm, community awareness and mutual support are crucial. For heat-related health emergencies in Guwahati, reach out to the GMCH emergency helpline or Medicity’s summer care unit.
Adapting to Guwahati’s evolving climate starts with simple, conscious lifestyle changes. Stay informed, stay cool, and stay healthy this summer.
