In summer, pain in the hands and legs is quite common. It usually occurs due to dehydration, loss of essential minerals (like calcium and potassium), muscle fatigue, or poor nutrition. By following a few simple habits, you can keep your bones healthy and reduce this discomfort. 1. Stay Well Hydrated Drink at least 3–4 liters of water daily Include coconut water, lemon water, and buttermilk Helps prevent muscle cramps and weakness 2. Increase Calcium & Vitamin D Consume milk, curd, paneer, almonds, ragi, and leafy vegetables Get 15–20 minutes of morning sunlight for Vitamin D Keeps bones strong and healthy 3. Do Light Exercise Regularly Practice walking, stretching, or yoga Avoid heavy workouts in extreme heat Maintains joint flexibility and reduces stiffness 4. Take Proper Rest Sleep for 7–8 hours daily Avoid overworking your muscles Helps the body recover and prevent pain 5. Maintain Mineral Balance Sweating leads to loss of salts and minerals Include ORS, fruit juices, and bananas (rich in potassium) Prevents cramps and fatigue 6. Avoid These Mistakes Prolonged exposure to direct sunlight Inadequate water intake Excess junk food and cold drinks Lack of proper rest When to Consult a Doctor Severe or persistent pain Swelling or redness Difficulty in movement Frequent muscle cramps