For millions of Pakistanis, summer is not just about heat — it is about enduring hours of load-shedding without fans, air conditioning, or refrigeration. Surviving load-shedding in summer is a daily battle that affects sleep, nutrition, hydration, mental health, and even child safety. While the electricity crisis is beyond individual control, the health consequences are not. This practical, evidence-based guide helps Pakistani families protect their physical and mental wellbeing during power outages, using low-cost, high-impact strategies that anyone can adopt.
A 2023 survey by the Pakistan Institute of Development Economics found that 78% of urban households reported negative health effects from summer load-shedding, including heat exhaustion, food spoilage, sleep disruption, and increased anxiety [Source: PIDE, 2023].
How Load-Shedding Affects Your Health
Heat Stress and Heatstroke Risk
Without fans or AC, indoor temperatures in Pakistani homes can reach 40–45°C. The body cannot cool itself efficiently in still, hot air, dramatically increasing the risk of heat cramps, heat exhaustion, and heatstroke — especially for children, the elderly, pregnant women, and people with chronic illness.
Food Safety Breakdown
A fridge without power for 4+ hours allows internal temperatures to rise above the safe zone (below 5°C). Dairy, cooked rice, meat, and leftovers become breeding grounds for Salmonella, E. coli, and Staphylococcus. Food poisoning cases spike directly alongside load-shedding hours.
Sleep Deprivation
Without cooling, nighttime sleep quality plummets. Chronic sleep loss weakens immunity, impairs judgment, increases irritability, and raises blood pressure. Children and shift workers are hit hardest.
Mental Health Impact
The unpredictability, discomfort, and helplessness of prolonged outages take a toll on mental health. Anxiety, frustration, and family conflict all increase during extended load-shedding periods.
Cooling Strategies Without Electricity
Body Cooling
- Apply a wet towel or cloth to the back of the neck, wrists, and forehead — these are pulse points where blood flows close to the skin
- Mist yourself with a spray bottle of cold water every 15–20 minutes
- Take a lukewarm shower or bath; cold water causes the body to generate compensatory heat
- Wear loose, light-coloured cotton clothing
- Stay on the lowest floor of the house — ground floors are cooler
- Limit physical activity to early morning or after sunset
Room Cooling
- Close curtains, blinds, or hang wet sheets over windows to block sunlight
- Open windows on opposite sides of the house for cross-ventilation once the sun goes down
- Place bowls of ice or frozen water bottles in front of a battery-operated fan
- Avoid using the stove or oven during peak heat hours — cooking heats up the entire house
- Sprinkle water on outdoor areas near windows to cool incoming air through evaporation
Food Safety During Load-Shedding
- Keep the fridge and freezer doors closed as much as possible — a full freezer holds cold for 48 hours, a half-full one for 24 hours
- Freeze bottles of water and place them inside the fridge compartment to act as backup cooling
- Cook smaller portions so there are no leftovers to store
- If power has been off for 4+ hours, discard raw meat, dairy, cooked rice, and cut fruit
- Buy ice from a trusted supplier and store perishables in an insulated cooler as a backup
- Avoid preparing cream-based dishes, fresh chutneys, or salads that spoil quickly without refrigeration
Hydration During Outages
- Keep large water bottles or matkas (clay pots) filled — clay naturally cools water by 5–8°C through evaporation
- Drink water before you feel thirsty — thirst is already a sign of mild dehydration
- Add a pinch of salt and lemon to water for natural electrolyte replacement
- Keep ORS sachets in the house at all times, especially for children and the elderly
- Avoid excessive tea and coffee — caffeine increases urine output and can worsen dehydration
Protecting Children and the Elderly
- Dress children in minimal, loose cotton clothing
- Sponge-bathe babies and toddlers with lukewarm water every 2–3 hours during outages
- Offer water or breastmilk frequently to infants — do not wait for them to cry or ask
- Check on elderly family members every 30–60 minutes — they may not recognise dehydration or heat exhaustion symptoms
- Never leave an elderly person alone in an enclosed, unventilated room during outages
- If anyone shows confusion, stops sweating, or develops a high fever, treat it as a medical emergency
Mental Health and Load-Shedding
The psychological toll of load-shedding is real and often dismissed. Prolonged discomfort, sleep loss, and inability to work or study create a cycle of frustration and helplessness that affects the entire family.
- Acknowledge the stress — it is valid. Dismissing frustration as ‘weakness’ only makes it worse
- Maintain a daily routine as much as possible, even when power schedules are unpredictable
- Limit doom-scrolling about load-shedding news; it increases anxiety without providing solutions
- Spend outage time with family — board games, storytelling, or evening walks after sunset
- If anxiety, irritability, or sleep problems persist beyond the outage periods, it may be worth speaking to a professional
consult a psychologist or psychiatrist on Marham if load-shedding stress is significantly affecting your mood, sleep, or daily functioning.
Smart Investments for Load-Shedding Resilience
- A rechargeable portable fan (1,500–5,000 PKR) — the single best purchase for summer outages
- A solar-powered USB charger for keeping phones alive during extended outages
- A clay matka for natural water cooling without electricity
- Insulated food bags or coolers for protecting perishables
- LED emergency lights (rechargeable) — safer than candles, which cause fire risk
- UPS or small inverter for running a single fan during nighttime outages
Frequently Asked Questions
How long can food stay safe in a fridge without power?
A closed fridge keeps food cold for about 4 hours. A full freezer maintains temperature for 48 hours (24 hours if half-full). After these times, perishable food should be discarded.
Is it safe to sleep with candles during load-shedding?
No. Candles and open flames are a major fire risk, especially in homes with children. Use rechargeable LED lights instead — they are affordable, widely available, and far safer.
Can load-shedding make chronic diseases worse?
Yes. Patients with heart disease, diabetes, asthma, and kidney disease are more vulnerable to heat stress. Insulin can spoil without refrigeration. Nebulisers and CPAP machines stop working. If you depend on powered medical devices, discuss a load-shedding contingency plan with your doctor.
What should I do if my baby develops a heat rash during load-shedding?
Keep the baby cool with sponge baths, loose cotton clothes, and good air circulation. Apply calamine lotion to the rash. If the rash becomes infected (pus, swelling, fever), consult a paediatrician immediately.
You Cannot Control the Grid — But You Can Protect Your Health
Load-shedding is a systemic issue, but its health consequences are manageable with preparation and awareness. Keep your family cool, your water clean, your food safe, and your mental health in check. If any family member — especially children, the elderly, or those with chronic conditions — shows signs of heat stress, dehydration, or worsening illness during an outage, do not wait for the power to come back. consult a doctor on Marham immediately.
