The Calcutta sun may not be producing mad March hares yet, but the rising mercury levels can surely give rise to a medley of health concerns. But take heart. Doctors and fitness experts are at hand to assist individuals who are feeling the heat. Says fitness expert Preetam Mukherjee Roy, associated with the CCFC Sports Club Gym, “If winter is the time to party, summer is the season to get back to light exercise. Since the searing heat is likely to enervate the body, it is advisable to stay away from rigorous exercises.” Aerobic activities help build up stamina in summer and Roy recommends firming up and toning of the muscles to improve strength, especially in an air-conditioned gymnasium. “Faintness and dizziness caused by heat can be deftly tackled by fitness drills, carried out in a controlled environment,” he explains.

It is also important to ensure that one chooses the right time to exercise. Ujjal Ghosh, director of the Asian Yoga Research Centre in Tollygunge, suggests that exercises in summer are generally best done in the morning and evening to avoid fatigue. Exercises like Bhujangasana, Pavan Muktasana and Matsyasana are among the many suggested by him. Bhujangasana helps as a back extension drill to tackle the ubiquitous muscle cramps precipitated by the summer heat, Pavan Muktasana alleviates constipation pains aggravated by consumption of outside food and Matsyasana helps to relax and adds to increased energy levels to cope with the heat.

Since profuse sweating in summer leads to loss of vital body fluids, one tends to feel more thirsty than usual. In fact, a principal cause of worry in summer is dehydration, which affects the young and adults alike. P.K. Bhattacharya, former medical director of B.R. Singh Hospital and consultant at Shuvam Clinic in East Calcutta, advises at least 2 to 2.5 litres of water intake a day during summer. “Glucose and salt added to water can enhance the therapeutic effect,” he adds.

However, it would be unwise to make a dash for the diverse range of drinks available in the market. “The most lethal summer health hazard lurking in Calcutta is the presence of countless soft drinks ? some spurious in nature ? generally consumed unthinkingly by people,” warns Alok Basu Mallick, director, Care and Cure Nursing Home in north Calcutta. Consumption of such spurious products could lead to gastro-intestinal problems like colitis and even cholera. Mallick contends that tender coconut water is a more hygienic option than soft drinks which may actually raise thirst levels owing to their high caffeine content and the presence of unknown chemicals.

Taking a leaf out of the doctor’s book, homemakers rue the loss of traditional treats like mango juice and bael (Aegle marmelos) sherbet. Ranu Mitra, a resident of Behala and a grandmother of five, emphasises that homemade drinks are cheap and tasty. “I have a tough time convincing my family members to even consider tasting them though they may be strongly recommended by doctors,” she regrets.

If drinks cause alarm, so does food. Uncovered food items, especially fruits, are particularly susceptible to contamination and may aid in the spread of infectious diseases. “An appetite for too much junk food in all and sundry restaurants is inadvisable,” warns Bhattacharya.

Moreover, experts recommend vegetarian food during summer. With a vegetarian diet, the chances of developing digestive problems are relatively low. They suggest that one eat frequently, but in small quantities. Also, it is important to avoid oily preparations. Anything that cannot be assimilated quickly is better given a wide berth, according to fitness and medical experts.

It is well known that viruses proliferate during the transition from winter to summer and that particular attention should be paid to one’s skin.

So it is about time umbrellas came out of the closet. Caps and sunglasses also help. Skin irritations like prickly heat can be controlled through regular bathing which rids the skin of germs and dry flakes, says Basu Mallick.

But then, summer is not only about sweat and illness. It also entails chilling out in the water. “I do encourage my clients to swim and take part in aqua aerobics. Swimming is the best form of cardiovascular exercise and is immensely beneficial during summer,” says Roy.

So why wait? Head for the pool right away.

COOL TIPs for a hot summer

Don’t expose yourself to the sun unless necessary

Wear light clothing, preferably white

Do stretching exercises for flexibility

Opt for non-spicy food, preferably vegetarian

Eat juicy fruits such as papaya, grapes, banana and sugarcane

Make sure you have boiled or filtered water

Have sour curd for smooth digestion