Do you want to know the best tips to stay healthy in rainy season? If this this article is best for you and students.
The monsoon season in India brings relief from the scorching summer heat and refreshes the natural landscape. However, it also creates the perfect conditions for waterborne diseases, skin infections, and mosquito-related illnesses.
In this article, you will learn all about the best practices to stay healthy, boost your immunity, and enjoy the rainy season safely and happily.
Also read: Essay in Rainy Season
20 Best Tips to Stay Healthy in the Rainy Season
Below are few amazing tips to stay healhy in rainy season:
1. Maintain Excellent Hygiene
Maintaining good hygiene is crucial during the monsoon season when the risk of infections is high. Bacteria and viruses thrive in the moist and humid conditions created by constant rains. Make it a habit to wash your hands frequently with soap and water, especially after coming home from outside, before meals, and after using the washroom. Carry a hand sanitizer when you’re traveling or at work. Disinfect frequently touched surfaces at home such as doorknobs, switchboards, mobile phones, and kitchen counters. Trim your nails and keep your personal items like towels and combs clean and separate. Cleanliness not only prevents infections but also boosts your confidence and well-being. Educate children and elders in your home about these hygiene habits.
2. Drink Clean, Boiled or Filtered Water
Drinking clean water is essential to prevent diseases like typhoid, cholera, and hepatitis during the rainy season. Water sources often get contaminated due to flooding or mixing of sewage with drinking water supply lines. Always boil your drinking water for at least 10–15 minutes or use a certified water purifier. Avoid drinking tap water or water served at roadside stalls. Carry your own water bottle when stepping out to avoid the risk of consuming unsafe water. You can also add tulsi leaves or store water in a copper vessel overnight for its natural purification properties. Stay alert for changes in taste or smell of your water—it may signal contamination.
3. Stay Hydrated
Many people tend to drink less water during monsoon as they feel less thirsty due to high humidity. However, dehydration can still occur and lead to fatigue, headaches, and a weakened immune system. Aim to drink at least 8–10 glasses (about 2.5 liters) of water daily. Herbal teas such as tulsi, ginger, lemon, or mint-infused water are great options to keep you hydrated while also supporting your immune system. Coconut water is another excellent natural drink full of electrolytes. Keep a water bottle with you as a reminder to sip throughout the day. Avoid excessive caffeinated or sugary drinks, which can dehydrate your body.
4. Eat Light, Warm, and Homemade Food
Your digestive system becomes more sensitive during monsoon, making it important to eat foods that are easy to digest. Choose light, home-cooked meals such as khichdi, soups, steamed vegetables, dal-chawal, or moong dal dosa. Avoid heavy, spicy, oily, and fried foods which can lead to acidity, indigestion, and food poisoning. Raw salads must be cleaned thoroughly or lightly steamed to avoid germs. Incorporate warm spices like cumin, asafoetida, and ginger to help digestion. Reheat food properly before eating and avoid storing cooked food for long durations. Eating warm, simple meals protects your stomach and helps maintain energy levels.
5. Focus on Immunity-Boosting Diet
During the monsoon, your immunity can drop, increasing the risk of falling ill. Include ingredients like turmeric, ginger, garlic, tulsi, cinnamon, and cloves in your meals. These natural spices and herbs help fight infections and build resistance. Add vitamin C-rich fruits like amla, orange, guava, and lemon to support your immune system. Sprouts, bitter gourd (karela), neem leaves, and drumstick are also beneficial. Probiotics like curd and buttermilk support gut health, which is linked to overall immunity. Avoid excess sugar, processed snacks, and soft drinks that reduce your body’s defense against infections.
6. Prioritize Proper Sleep
Adequate sleep helps in healing, repairing, and boosting immunity. Irregular sleep cycles or lack of rest weakens your body and makes it susceptible to viral infections. Maintain a regular sleep schedule—go to bed and wake up at the same time daily. Limit screen time before bed, as blue light can disrupt sleep hormones. Try using calming techniques such as reading a book, practicing meditation, or diffusing lavender essential oil. Sleep in a cool, dry, and mosquito-free room. An ideal 7–8 hours of sleep strengthens your mind and body for daily monsoon challenges.
7. Keep Your Feet Clean and Dry
Walking through wet streets and muddy puddles can expose your feet to fungal infections like athlete’s foot. Always wash your feet with warm water and a mild antiseptic soap after coming indoors. Dry them properly between the toes and apply antifungal powder or neem oil to prevent infection. Change wet socks immediately and avoid wearing the same pair the next day. Invest in waterproof, breathable footwear that keeps your feet dry. Keeping your feet clean also prevents bad odor and helps avoid blisters and cracks caused by prolonged moisture exposure.
8. Wear Appropriate Clothing and Footwear
The right clothing helps keep you comfortable and protected during rains. Choose light cotton clothes that dry quickly and let your skin breathe. Avoid denim or synthetic fabrics, as they take time to dry and may cause rashes. Always carry a raincoat or umbrella when going out. Footwear should have good grip and be waterproof to prevent slipping and fungal infections. Avoid walking barefoot, especially in garden areas or puddles. Change wet clothes promptly and take a warm bath if soaked in the rain to prevent chills and infections.
9. Change Wet Clothes Immediately
Wearing wet clothes for a long time can cause fungal infections, skin allergies, and common colds. As soon as you reach home after getting drenched, change into dry, clean clothes. Take a warm shower using antiseptic soap and dry yourself thoroughly. Pay special attention to areas like underarms, between toes, and skin folds. Wash the wet clothes properly with antibacterial detergent before reuse. Keeping a spare pair of clothes at the office or school is helpful during unpredictable rain spells. Prioritizing dry and clean clothing reduces health risks during monsoon.
10. Avoid Stagnant Water
Stagnant water around your home invites mosquitoes to breed, leading to the spread of diseases like dengue, chikungunya, and malaria. Regularly check and empty water collected in flower pots, old tires, air coolers, and open containers. Use mosquito repellents or larvicides in water storage tanks. Keep your drains clean and free-flowing. If you live in a low-lying area, ensure there is proper drainage. Encourage your neighborhood to conduct cleanliness drives. Keeping your surroundings dry and clean is key to stopping mosquito-borne diseases at the source.
11. Use Mosquito Protection
Mosquito bites are more common during the monsoon. Apply mosquito repellent creams on exposed skin before stepping out, especially in the early mornings and evenings. Use citronella or neem oil-based repellents indoors for natural protection. Install mesh screens on windows and use mosquito nets while sleeping. Burn camphor or lemongrass oil in rooms to repel insects naturally. Wear full-sleeved clothes and avoid dark colors that attract mosquitoes. For babies and children, use mild, safe repellents recommended by pediatricians. Staying mosquito-safe is crucial for disease prevention during rains.
12. Boost Skin Care Routine
Humidity during monsoon can lead to clogged pores, acne, fungal infections, and dull skin. Follow a gentle cleansing routine twice a day using a mild antibacterial or neem-based face wash. Pat your face dry instead of rubbing. Use antifungal powder in areas prone to sweat like underarms and thighs. Avoid using heavy creams or makeup, as they block pores. Use a light, water-based moisturizer to keep your skin hydrated. Change your pillowcases and towels often. Natural remedies like sandalwood paste, turmeric, and aloe vera help soothe and protect skin.
13. Follow Light Indoor Exercise
Don’t let rains stop you from staying fit. When outdoor activities aren’t possible, practice yoga, stretching, Pilates, skipping rope, or home workouts to stay active. Regular exercise boosts metabolism, improves circulation, and strengthens your immune system. Start with a 20-minute session and increase as you feel comfortable. Avoid overexertion in humid conditions. Breathing exercises and pranayama also help improve lung capacity and reduce stress. Physical movement during monsoon is vital to prevent lethargy, weight gain, and seasonal blues.
14. Clean Air Conditioning Units
Closed windows and increased indoor time make clean air vital. AC filters collect dust, allergens, and moisture that can lead to mold and respiratory issues. Clean or replace your air filters every 2–3 weeks. Use a dehumidifier if indoor humidity levels are too high. Make sure the drainage pipes of AC units are unclogged. Poorly maintained air conditioning systems circulate polluted air, which affects your lungs and triggers asthma or allergic reactions. Proper maintenance ensures safe indoor air quality and reduces airborne illnesses.
15. Protect Digestive Health
Food contamination peaks during monsoon due to high moisture content and poor storage. Wash fruits and vegetables thoroughly with vinegar or baking soda solutions. Avoid raw leafy greens unless cooked properly. Refrain from eating roadside chaats, pakoras, and juices. Carry home-cooked food while traveling. Include ginger, fennel, and cumin seeds to ease digestion. Avoid overindulgence in fried or sugary snacks. Use airtight containers for storing grains and spices. Protecting your gut health keeps you energized and disease-free through the season.
16. Practice Gentle Ayurvedic Care
Ayurveda emphasizes balancing vata dosha during monsoon. Abhyanga (oil massage) with warm sesame or mustard oil helps relieve stiffness and promotes blood flow. Use neem or tulsi-infused water for bathing to prevent skin infections. Steam inhalation with eucalyptus or ajwain supports respiratory health. Add turmeric and black pepper to your milk to improve immunity. Avoid heavy or leftover food. Drink warm water throughout the day. Light meals and detox teas also align with Ayurvedic monsoon care. Simple traditional routines can help restore natural balance and wellness.
17. Safeguard Foot and Muscle Health
Wet feet can quickly lead to fungal growth and muscle cramps. Massage your feet and legs with warm mustard or coconut oil after returning home. Use foot soaks with rock salt or neem leaves once a week. Keep your toenails trimmed and clean. If you experience muscle stiffness, use a warm compress or mild pain-relieving balm. Gentle foot stretches or walking indoors also improve flexibility. Wearing cushioned, dry footwear and keeping your feet warm help reduce the risk of injury or discomfort during the rainy season.
18. Treat Common Ailments Naturally
Minor colds, coughs, and sore throats are common during monsoon. Prepare herbal teas with tulsi, ginger, cinnamon, and cloves to ease symptoms. Gargle with warm salt water for sore throats. Use turmeric milk at night to strengthen immunity. Steam inhalation clears nasal congestion and soothes sinuses. Rest and hydration are essential for recovery. Avoid taking random over-the-counter medicines without a prescription. For children and elders, consult a doctor before trying home remedies. Treat early symptoms gently to prevent them from turning into major illnesses.
19. Stay Alert for Illnesses
Vigilance is vital during monsoon. If you experience persistent fever, chills, diarrhea, vomiting, skin rashes, or breathing difficulty, seek medical attention immediately. Early diagnosis and treatment prevent complications. Keep a first-aid kit handy with basic medicines, ORS, and antiseptic lotion. Stay informed about local disease outbreaks and follow health advisories. Encourage your family to speak up about symptoms early. Prevention and awareness go hand in hand during the rainy season.
20. Boost Mental Wellness and Enjoy Rain
The monsoon is not just a time to stay physically healthy, but also emotionally well. Rainy days can cause mood swings or low energy due to reduced sunlight and indoor confinement. Spend time on hobbies like reading, painting, or listening to music. Connect with friends and family. Practice journaling or guided meditation to stay positive. Short walks during light rain, with proper protection, can refresh your mind. Avoid prolonged screen time and try to maintain a routine. Embracing the rain mindfully improves mental clarity and brings joy to everyday life.
Sample Daily Routine for a Healthy Monsoon
- 6:30 AM – Wake up and drink warm water with lemon
- 7:00 AM – Light yoga or stretching indoors
- 8:00 AM – Hot breakfast (upma, poha, idli with ginger tea)
- 10:30 AM – Seasonal fruits (apple, pear, banana)
- 1:00 PM – Lunch (khichdi, cooked veggies, curd)
- 3:30 PM – Herbal tea (tulsi, ginger) + dry snacks (nuts, roasted makhana)
- 6:30 PM – Warm water wash if exposed to rain
- 8:00 PM – Light dinner (soup, roti, dal)
- 9:30 PM – Turmeric milk + lights off
Common Monsoon Illnesses to Watch For
- Dengue
- Malaria
- Typhoid
- Hepatitis A
- Fungal skin infections
- Common cold and flu
- Stomach infections (E. coli, food poisoning)
Conclusion
The monsoon season offers a refreshing change in climate and scenery, but it also demands extra attention to your health. With a few mindful steps—like eating warm, home-cooked food, staying dry, practicing good hygiene, and using natural immunity boosters—you can make the most of this beautiful season without falling ill. Let every rain shower remind you to care for your body and mind with love, patience, and preparation