Intensely hot temperatures have dug in as Karachi awaits the onset of cooling torrential summer rain. Soaring temperatures have gripped parts of the city, and with that comes the chance to catch various heat-related illnesses.

Nutritionists are alerting citizens against seven widespread conditions that occur during the hottest time of the year: Heat stroke, malaria, food poisoning, viral fever, Naegleria Fowleri, diarrhoea and jaundice.

“If you catch the symptoms in time, it can be easily avoided. Otherwise, a stroke can cause other harmful injuries or weaknesses in the body,” says Dr Tayyaba Khan, a nutritionist at the South Beach Clinic.

“Those who are at risk for heart disease should also take more care, as their risk of heart attack increases in extremely hot weather,” says another nutritionist, Alina Islam.

“Dehydration leads to lesser blood volume, thereby making it harder for the heart to pump blood. This makes an individual more prone to blood clotting. Diabetics are also at more risk, since excessive urination is a classic symptom, thereby exacerbating fluid loss in this hot weather,” she adds.

Ways to ward off heat-related illnesses

1. Put on some insect repellent

Mosquitoes and ticks carry diseases like dengue or malaria. An insect repellent (often called bug spray) can help protect you from them. Otherwise, insect bites can cause several health problems, from itchiness and irritation to potentially serious diseases.

Mosquitoes can bite at any time of the day, but they tend to be more active at dawn and dusk and are more commonly found in summers.

2. Wear loose clothing

Put on lightweight, light-colored outfits in airy fabrics such as cotton to allow sweat to evaporate. Wear full-length pants and closed shoes if you are outdoors when mosquitoes are active.

Pull up socks over your ankles and tuck in shirts if you decide on going to parks in the evenings.

3. Stay hydrated

Maintain your body's salt-water balance at all times by increasing your intake of fluids (preferably water). Avoid alcoholic and caffeinated beverages.

“To enhance your liquid consumption, have cucumber juice, electrolyte drink e.g. coconut water, lemonade, water with 1 tsp. mineral salt e.g. sea salt, Himalayan pink salt just about anything to keep your body temperature cool,” says Islam.

Take a look: Glassfuls of fruit to beat the heat

4. Exercise indoors

Work out during the cooler parts of the day, preferably when the sun's heat is least – early in the morning or early in the evening.

Reduce exercise intensity and intervals at high temperatures or relative humidity. And don’t hesitate to take your exercise inside; to the gym, the mall or anyplace else, where it is cool enough to keep you from fatiguing.

5. Eating outdoors

Always keep cold foods cold and hot foods hot. When you're finished eating, refrigerate leftovers promptly.

Don't let food sit out for more than two hours. On an extra hot day, reduce this time to one hour. Be sure to put consumable items in a cooler or insulated bag.

Read on: What to munch on when it sizzles

“Limit consumption of caffeine, oily, fried and processed foods. Have more fresh fruits and vegetables overall, especially raw salads and hydrating fruits such as cucumbers, watermelon, mangoes, oranges, melons, carrots, celery,” says Islam.

“Foods consumed should be homemade, fresh and clean. Maintain proper food temperatures at home and avoid eating outside as much as you can, specially in this season. A little negligence can cause different kinds of infections, so be careful regarding food and fluid intake,” says Moti Khan, a clinical dietitian at the Agha Khan University Hospital.

6. Wear sunscreen

No doubt, sunlight is a great source of vitamin D but the harmful effects from exposure to ultraviolet rays can be both acute and chronic. Make sure to wear sunscreen when outside if parts of your body are exposed to the sun. Apply it all over your body at least 30 minutes before you step outside.

“Wear a hat when you step outside and always carry a water bottle with you when you’re heading out, sipping some every 20-30 minutes,” says Islam.

“Carry a spray/face mist bottle to cool off (rosewater, or you can also mix peppermint essential oil with water, approximately 25 drops in five oz. of water).”

Conversing about vitamin D-deficit patients, Moti Khan says:

“Seven out of 10 patients who come to my clinic suffer from vitamin D deficiency, and this leads to early bone fractures, osteoporosis and back and joint pains. As our lifestyle is totally based on indoor exposure, more so the deficiency of vitamin D is the most common.”

7. Avoid swimming in warm water

Naegleria fowleri loves warm waters. Either ensure that swimming pools are well-chlorinated or avoid taking part in water-related activities in shallow, warm water.

Also read: Naegleria fowleri deaths

It is better to take precautions than to be left scrambling for a cure to this deadly disease.

Also, buy nose clips and keep your head above the water to prevent the water from going up your nose.