If you’re reading this with an itchy, blotchy rash on your body, you’re part of the frustrated summer survivors’ club. Heat rash, or ghamoriyan as your dadi might call it, is practically a rite of passage for anyone living through the scorching Indian summer. But just because it’s common doesn’t mean you have to suffer through it. Here’s how to get rid of heat rash before you turn into a human fireball.

What is heat rash?

Heat rash (aka prickly heat or miliaria) happens when sweat gets trapped under your skin due to clogged pores, which then leads to red bumps, itching, and that prickling sensation. It’s the most loyal companion to hot, humid Indian weather, especially when you’re stuck in tight clothes, under the sun, or running around in the heat.

Ways to get rid of heat rash

Here are easy, effective ways to calm your heat rash and get your skin back to feeling cool and comfy.

1. Take a cool (not cold) shower

Sounds obvious, but a cool (not cold!) shower can do wonders. Wash the area gently with mild soap and do not scrub. The goal is to rinse away sweat, dust, and grime without angering your skin further. If cool water is unavailable, even wiping down with a damp cotton cloth a few times a day helps.

2. Ditch fancy soaps and perfumed products

That mango-scented shower gel might smell heavenly, but it’s probably making things worse. Opt for gentle, fragrance-free soaps. Look for labels that say “hypoallergenic” or “for sensitive skin.” In fact, it’s best to go the nani ka nuskha way. Mix multani mitti with rose water and apply it gently to the affected areas. Let it dry, rinse off with cool water, and pat dry. It cools the skin and draws out excess oil. This is one of the best ways to get rid of a heat rash.

3. Your summer wardrobe needs an upgrade

Loose, breathable cotton is your BFF. Say goodbye to synthetics, tight leggings, and those figure-hugging kurtis. The more airflow, the better your skin can breathe. Avoid dark colours that absorb heat. White, pastels, and earthy tones are not just Insta-worthy, they’re heat-approved.

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4. Cool compresses = instant relief

Grab a clean cotton cloth, soak it in cold water, and press it gently over the rash. Do this a few times a day, especially when the itching gets unbearable. Don’t leave your skin wet for too long though; moisture buildup can backfire.

5. Oatmeal and aloe vera gel are your buddies

Aloe vera gel (fresh from the plant if possible) is a lifesaver for heat rash. It’s anti-inflammatory and great for your skin overall. You can also pop it in the fridge for a more cooling effect.

Grind some plain oats at home and add them to a lukewarm bath. Soak in it for 15–20 minutes. Oats soothe inflammation and help calm that furious itch.

6. Powder it

Remember that white bottle of prickly heat powder your mum used to slap on your back every May? There’s a reason it’s in every Indian home. These powders contain ingredients like menthol and camphor that soothe the itch and absorb excess sweat. But don’t go overboard, too much powder can clog pores and make the situation worse. Try a light dusting, especially before stepping out.

7. Drink water like it’s your job

Coconut water, nimbu paani, chhaach — get all the summer fluids in. When you’re well-hydrated, your skin stays calm and your body finds it easier to regulate temperature. Dehydrated skin gets irritated faster and heals slower.

Related: 10 Desi Summer Drinks To Spice Up Your Hydration

If the rash is spreading, oozing, or making you feel feverish, it’s time to ditch home remedies and see a dermatologist. A heat rash usually clears up on its own, but if it lingers for more than a week or looks infected, consult a doctor immediately.

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