With summer comes the brightness, so intense that your eyes start to itch, then ache. The lovely golden sun soon feels less like giving warmth and more like pouring lava down on anyone brave enough to step outside. And that moment when you spot someone wearing dark colours, your eyes beg to shut, just to forget the accidental eye torture you’ve been subjected to.

The mere thought of cool water or a glass of lemonade suddenly feels like an icy breeze brushing against your soul. You wish you could dive into the coldest water and never complain. But this is it — the hot summer has arrived, and it’s not going anywhere anytime soon. You’re going to feel the sizzle for at least the next four months, before autumn starts to creep in silently.

Sadly, because of global warming, and mostly the man-made drastic environmental consequences, summers are now hotter than ever. Thanks to the concrete jungle people in the urban areas live in, even the inside of many homes doesn’t get any relief.

You often hear your mum or aunt saying, “Oh, the house has turned into an oven!” and when you touch the wall, you wonder if your mum was right. Even when there’s a breeze outside, your room or house still feels like it’s wrapped in a suffocating blanket.

While your mother is doing her best to protect you from the effects of the heat by dressing you in light, comfortable clothing, your inner child urges you to indulge in your favourite savoury snacks like samosas, fried chicken and golgappay — a major cause of that uneasy feeling in your stomach, which can lead to nausea or even vomiting.

But why does this happen and, more importantly, what can we do about it? So today we will not only look into the reasons for such nuisances, but also some ways to overcome them.

The invisible weight of indoor heat

Many modern homes, especially those built with concrete and poor insulation, trap heat during the day. Upper-floor apartments or rooms with limited ventilation become heat pockets, where fans only move around warm air. Air conditioners, while offering temporary relief, can dry out the body quickly if hydration isn’t balanced. As the day progresses, this heat builds up inside not just our homes, but our bodies.

That trapped internal heat disrupts digestion and throws off your body’s rhythm. It’s not uncommon to feel dizzy, nauseous or extremely fatigued, even without stepping out under the sun.

What internal heat does to the body

When your body overheats internally, it starts to rebel in small, unsettling ways. You might feel:

• A dull headache or a wave of dizziness that doesn’t go away.

• Nausea that worsens after meals, or in some cases, ends in vomiting.

• Sudden acidity or a burning sensation in your chest.

• Your stomach gets upset, sometimes very upset.

• A complete loss of appetite, or a heavy, bloated feeling.

• Fatigue, foggy thoughts and irritation, even without doing much.

These are not random. They’re signs that your body is begging to cool down and regain its balance.

The digestion dilemma

The digestive system becomes quite sensitive during the hot months. That same samosa, which felt comforting on a winter evening, can wreak havoc on a summer day. Greasy, spicy, deep-fried snacks generate internal heat and are harder to digest.

To top it all off, the intense heat often causes the ingredients in these deep-fried items to spoil quickly, leading to food poisoning or, luckily, if not that, then immediate nausea, especially when paired with ice-cold fizzy drinks. That combo alone can shock your digestive system and cause cramps, bloating and in many cases, vomiting.

So while that roadside roll or steaming plate of golgappay might tempt you, it’s worth pausing for a moment and thinking about if the ingredients won’t batter your digestive system.

Simple, everyday habits to keep cool inside

Staying cool in summer isn’t just about turning on the AC. It’s about being gentle with your body and in my opinion, this is all you need.

Hydrate, the right way

Kids don’t drink enough water. Yes, most of the time, it’s your mum running around or calling out for you to drink some water! What really gets to them is when you run straight for the icy-cold water from the refrigerator or dispenser right after playing or sweating like crazy.

When your body is burning up from the inside, suddenly gulping down cold water can confuse your system. This can result in gas to build up, and you end up feeling a heavy bulge right in the middle of your chest — it can even get painful.

So avoid that shock! Sip normal to medium-cold water and give your body a chance to adjust to the temperature. Try infused options like mint water, lemon water with a pinch of salt, or good old coconut water.

Light, cooling foods only

Don’t say no to what mum cooks for you. There is always a wise thought behind giving you yogurt with rice, khichdi, fresh fruits like watermelon, cucumber, muskmelon and papaya. As most of you are into social media trends, why not try some buttermilk, curd, soaked basil seeds, or mint chutney with your favourite meal? Remember kids, they’re your gut’s best friends in the heat.

Respect your body’s timing

At your age, managing eating time is difficult, but all we can say is try to keep a routine, stick to it and avoid eating heavy meals late at night. Post-dinner snacking or midnight ice cream might feel indulgent, because you are enjoying holidays, but it slows your metabolism and heats up your system. Eat what you like, but keep everything in balance, excessive use of anything is bad in the long run.

When nausea or dizziness strikes

So when holidays roll around and that too for more than two months, you become unstoppable. No matter how many times your parents tell you to stay indoors, and no matter how often we remind you here to stay inside until the outdoor weather becomes a little more bearable, it just doesn’t seem to make a difference. You keep playing until your body gives up, and you start feeling dizzy, woozy, or even nauseous.

If that happens, don’t ignore it. It could be a sign that your body is overheated or dehydrated. Step into a cool, well-ventilated room, lie down and sip water slowly. Avoid sudden movements and don’t rush back out into the sun. Tell your elders immediately so they can take quick action.

Also, here’s one small but important reminder: don’t lie down right after eating. Give your food time to settle, it’s a simple habit, but it can do wonders for your digestion.

Calm your mind, cool your body

Summer isn’t the enemy — neglect is. Your body gives you signs when it’s struggling. That sudden urge to throw up after eating spicy biryani, the fatigue that clings to you all day, or the queasiness that builds after a cold drink, none of these are random. They’re warnings, gentle ones at first.

By respecting your gut, making mindful food choices and staying hydrated in the right way, you can beat the heat not just outside, but from within. Because real summer comfort isn’t just about ACs or cold showers, it’s about keeping your body cool and your stomach happy.

Published in Dawn, Young World, May 31st, 2025