Sunstroke, heatwave in Kerala: Why use oral sunscreen, syndet soaps? Dermatologist explains

The Kerala summer is so severe that authorities are even requesting citizens to be on a self-lockdown and not venture out during peak sunny hours. Kerala Chief Minister Pinarayi Vijayan even called for a COVID-like self-curfew from 11 am to 3 pm, citing that top temperatures in many districts crossed 40 degrees and high humidity worsened the heat. But what if you can't avoid stepping out during these hours and want to stay safe from health complications?

Kochi-based dermatologist Dr Krithi Ullal shares a few practical safety tips.

Hydrate in and out
Summer effects are soaring in the state, but not many of us have developed the habit of drinking enough water the right way. According to Dr Krithi, it's essential to drink at least 4 litres of water a day in these conditions.

"If you are into regular outdoor exercises or spend a lot of time on the field, you need more than this amount. At the same time, drinking too much water in one shot is not going to help; it should be spread out throughout the day," she explains. If you are a person who spends a considerable amount of time outdoors, make sure that one of the four litres you drink is electrolyte-rich," the doctor says.

"While drinking water helps internal hydration, we need to replenish our external body too, with the right moisturiser. Rather than the regular over-the-counter ones, go for a non-comedogenic moisturiser that helps prevent blackheads and whiteheads, as well as acne. it won't cause heat rashes either," says Dr Krithi. These are also available in the ₹400-600 range, she says.

What's the right sunscreen to use?
Keralites are slowly warming up to the benefits of applying sunscreen now, but not everyone is sure which sunscreen suits them. Rather than purchasing random sunscreens from shops, visit a dermatologist and get a broad-spectrum sunscreen that suits you, says Dr Krithi.

"They are tested well and generally have a minimum Sun Protection Factor (SPF) of 30," she says. Sunscreens generally provide protection from the Ultraviolet B (UVB) rays that directly damage our skin and can cause sunburns and other skin issues. "Sun rays have UVA, UVB, UVC, visible light and infrared radiation. You need protection from all of them. A sunscreen marked PA+++ and SPF 30 offers protection from them all. If something has blue light protection as well, it's even better, as LED lights that emit them are everywhere," says the doctor. Whether we are indoors or outdoors, sunscreens should be reapplied every four hours, she says.

The right clothes to wear
Dr Krithi recommends wearing breathable cotton and linen clothing which aren't tight in the Kerala summer season. "If at all you wear sun protection gloves and fabrics, it is important to ensure they are breathable, as fungal infection might happen otherwise," says the doctor.

Oral sunscreen, the right diet
Oral sunscreen is nothing but tablets that can be taken once a day to get enough antioxidants to fight sunlight-related skin issues. For those who can't avoid going out for work or workouts, this can offer protection, the doctor says. "They can't stop skin-tanning, but they can ensure that your body has a defence mechanism against burns and other summer skin and eye issues. It is safe for any individual above the age of 20 who is not pregnant or lactating. It's not an over-the-counter medicine. Your dermatologist can recommend the right tablets for you," says Dr Krithi. She also says it is important to include vegetables and fruits rich in vitamins A, C, K, and E in your diet during these times.

What soaps to use?
Do not opt for super-cold ice water to take a bath. Opt for water at a regular temperature and a cool towel, says Dr Krithi, as the body can otherwise get a temperature shock. What are the right cleansers to use? "Avoid those that can harm the bacteria and fungus on your skin, and use gentle cleansers," says the doctor. How to recognise them?
a) Soaps with 5.5 ph
b) Soaps and cleansers with no fragrance
c) Cermide-based soaps
d) Syndet soaps, which are skin-friendly and have no additives

How to get your daily dose of Vitamin D in summer?
According to Dr Krithi, for those with a Vitamin D deficiency, it's safer to opt for doctor-recommended supplements rather than sun exposure in summer. "Talk to your doctor and find the right dosage, which is generally one tablet for eight weeks, followed by one tablet a month. Overdoing the supplement can lead to medical disorders like hypervitaminosis, so be clear about the dosage you need," explains Dr Krithi.