People in Bengaluru are generally accustomed to moderate temperatures, but recent temperatures have raised health experts’ concerns. The city’s UV index has reportedly touched 13, placing it in the “extreme” category and signalling that sun exposure could quickly become harmful without proper protection.
While many people associate ultraviolet rays with beach destinations and peak summer heat, doctors have stated that high levels of UV can cause health risks, even in cities known for their pleasant climate. The increase in UV levels means residents should rethink their approach to sun protection. Dr Shilpa Singi, Lead Consultant - Academies and Strategies Internal Medicine, Aster Whitefield Hospital, Bengaluru shares her take on the issue.
What does a UV index of 13 really mean?
The UV index is a measurement of the amount of ultraviolet radiation that is being emitted from the sun into a specific area. If the index is above 11, it is considered extreme and means that if you are outside and do not have protection, you can start to burn in just a few minutes. If you are outside and exposed to the sun, it can cause sunburn, damage to your skin, eyes, and cause dehydration.
Doctors say the impact of UV radiation is cumulative, meaning regular exposure over time can accelerate skin ageing and raise the risk of skin-related health problems.
Why sun protection becomes crucial
According to Dr Shilpa Sing, the current UV conditions make it important to take preventive steps before stepping outside. One of the most effective measures is applying sunscreen at least 30 minutes before going outdoors. It should be used not only on the face but also on exposed areas such as the hands, neck and feet.
Avoiding direct sunlight during peak hours, typically between 11 am and 4 pm, can also significantly reduce exposure to harmful ultraviolet rays. Wearing sunglasses, hats, and light cotton clothing provides an additional protective barrier against the sun.
The hidden risk: Dehydration
High levels of UV are often coupled with rising temperatures, and this can lead to dehydration. Doctors suggest that people drink fluids regularly rather than waiting for the onset of thirst. It has been suggested that adults should try to drink between two to two and a half litres of water daily, depending on their activities. Salted buttermilk, rehydrating drinks, or homemade lemon water can be taken to replenish lost salt from sweating.
Observing some basic signs can also help to avoid dehydration. It has been suggested that if the urine is dark in colour, it may be a sign of dehydration. Experts have suggested that people should try to reduce their consumption of caffeinated products to only two cups daily and avoid alcohol during such hot weather.
Foods that help your body stay cool
Diet can also be taken into consideration for the management of heat exposure. Water-rich fruits and vegetables, such as watermelon, melon, cucumber, tomatoes, carrots, and citrus fruits, can help to hydrate the body and can thus help the body to better manage heat exposure. Adding these fruits and vegetables to daily meals can not only help to hydrate the body but can also help to provide essential vitamins to the body, thus improving skin health.
The increase in the UV index in Bengaluru is a reminder to people that even though Bengaluru has moderate weather, it is not safe from extreme sun exposure.
