How to stay productive during a heatwave, according to a doctor

Heatwaves can affect more than just physical comfort. Rising temperatures can leave people feeling drained, distracted and less productive as the body works harder to cope with excessive heat.

Extreme heat can impact concentration, mood, energy levels and physical performance. Fatigue, dehydration, headaches, irritability and mental exhaustion are common challenges during prolonged hot weather, making everyday tasks feel more demanding.

Dr Mehta Pantula, Senior Consultant, Internal Medicine, Fortis Hospital, Bannerghatta Road, explains that maintaining a few healthy habits can help the body manage heat better and support productivity.

1. Stay hydrated to maintain concentration and energy

One of the biggest challenges during a heatwave is dehydration, which can directly affect focus, memory and energy levels.

“Dehydration can impact concentration, memory and energy. It is important to drink water regularly throughout the day and not wait until you feel thirsty,” says Dr Pantula.

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She adds that fluids containing natural electrolytes can also be useful during hot weather.

“Drinks like coconut water, buttermilk or lemon water can be helpful as they provide hydration and help replenish essential electrolytes.”

2. Choose lighter meals to avoid sluggishness

Food choices can influence how energetic you feel during extreme temperatures. Heavy and oily meals may increase feelings of tiredness and discomfort, especially in hot weather.

“During a heatwave, lighter and balanced meals are a better choice. Include fruits, vegetables, proteins and whole grains in your diet to support energy levels,” says Dr Pantula.

She also recommends including foods with high water content.

“Foods such as watermelon, cucumber and citrus fruits can help with hydration while also providing important nutrients.”

3. Keep your workspace cool and comfortable

A hot, poorly ventilated workspace can make it harder to concentrate and may increase heat-related fatigue.

“Adequate airflow, fans or cooling systems can help minimise heat-related tiredness and create a more comfortable environment for work,” explains Dr Pantula.

A cooler environment allows the body to spend less energy managing heat, helping maintain better focus and efficiency.

4. Protect your sleep during hot weather

High temperatures can interfere with sleep quality, which can affect mood, concentration and energy levels the following day.

“Hot weather and late-night screen exposure can disturb sleep patterns. Maintaining a regular sleep schedule helps improve focus, mood and energy during the day,” says Dr Pantula.

She recommends creating a comfortable sleeping environment and following consistent sleep timings to support better rest.

5. Take short movement breaks to refresh the mind

Long hours of sitting can increase stiffness, tiredness and reduce circulation. These effects may feel stronger during hot weather when the body is already experiencing heat stress.

“Short movement breaks such as stretching, walking for a few minutes or adjusting your posture can help improve circulation and oxygen delivery to muscles and the brain,” says Dr Pantula.

“These short breaks help refresh the mind, reduce mental fatigue, increase focus and attention span, and improve productivity by avoiding energy crashes and maintaining sustained concentration throughout the day.”

Work with your body, not against the heat

Heatwaves can make it harder to maintain normal energy levels, but simple daily habits can help reduce the impact of high temperatures.

Dr Pantula advises focusing on hydration, balanced nutrition, good sleep and regular breaks to stay healthy and productive.

“Small changes in daily routine can help the body cope better with heat and support overall well-being during extreme temperatures.”