Air Quality Health Guide

Track India AQI combines live pollution intelligence with public health research so you can make informed choices for your household, workplace, and community. Every section below pairs a data insight with practical steps you can take right away.

How to use this guide

  • Start with the AQI Response Playbook to match today's readings with the right level of action.
  • Dive into pollutant-specific insights to understand what is driving the index in your neighbourhood.
  • Follow the daily planner, sensitive group strategies, and emergency pathway to stay ahead of health risks.

AQI Response Playbook

Each AQI band below lists real-world signals, room-level actions, and outdoor adjustments. Use it to brief your family or office team whenever the index moves to a new category.

Good

Range: 0-50

Background pollution is minimal. Use this window to air out living spaces, stay active, and build healthy routines that make tougher days easier to manage.

Health signals to watch

  • Breathing feels easy with no irritation for most people.
  • Sensitive individuals can note symptom-free days as a baseline for future comparison.

Indoor adjustments

  • Ventilate rooms for 15-20 minutes while outdoor air stays clean.
  • Dust and mop with a damp cloth so particles do not resuspend indoors.
  • Log purifier filter hours to keep maintenance on schedule instead of running reactively.

Outdoor strategy

  • Plan workouts, playtime, and errands while the air is at its best.
  • Encourage neighbours to open windows and organise outdoor community activities.
  • Capture a baseline AQI reading in your journal for trend tracking.

Refresh AQI every 4-6 hours; traffic or crop burning can still raise values later in the day.

Satisfactory

Range: 51-100

Pollution build-up is mild but people with asthma, allergies, or sensitive eyes may feel early irritation, especially in the evenings.

Health signals to watch

  • Light scratchy throat, watery eyes, or sneezing for sensitive groups.
  • Peak flow readings may dip slightly for asthma patients; log the change.

Indoor adjustments

  • Switch purifiers to auto mode in bedrooms and nurseries.
  • Wipe window sills and fan blades to stop dust from recirculating.
  • Keep humidity near 45% so pollutants do not linger in indoor air.

Outdoor strategy

  • Carry rescue inhalers, allergy medication, or lubricating eye drops during commutes.
  • Finish outdoor sports coaching before afternoon rush-hour traffic builds up.
  • Use wraparound glasses and helmets with visors on dusty roads.

Notice which pollutant is climbing (PM2.5, PM10, or NO2) so you can tailor your protection.

Moderate

Range: 101-200

Upper respiratory tissues respond quickly at this level. Sensitive people and athletes feel the strain first, followed by children and older adults.

Health signals to watch

  • Coughing after 15-20 minutes outdoors or during workouts.
  • Headaches or fatigue for migraine-prone individuals.
  • Children may complain of a "heavy" feeling while playing outside.

Indoor adjustments

  • Run purifiers on high speed for at least eight hours, especially overnight.
  • Seal window gaps with weather stripping or painter's tape.
  • Adopt a no-shoes policy indoors to prevent street dust from resettling.

Outdoor strategy

  • Limit outdoor workouts to low-intensity sessions under 20 minutes.
  • Switch to public transport or pooled rides to cut exposure inside congested traffic.
  • Wear a well-fitted N95 mask while biking or riding two-wheelers.

Set hourly AQI alerts to decide if errands should move online or be postponed.

Poor

Range: 201-300

Inflammation risk rises for everyone. Eyes sting, throat soreness becomes common, and heart or lung patients may notice recurring symptoms.

Health signals to watch

  • Persistent cough or wheezing after short outdoor exposure.
  • Sleep disturbance and morning congestion for children and elders.
  • Heart patients may report chest tightness during daily chores.

Indoor adjustments

  • Keep windows closed and run purifiers on turbo cycles in high-use rooms.
  • Create a "clean room" with sealed doors for children, elderly relatives, or anyone recovering from illness.
  • Pause incense sticks, candles, and deep frying to avoid adding indoor pollution.

Outdoor strategy

  • Reschedule meetings, tuition classes, and sports to indoor, filtered spaces.
  • Use car AC on recirculation mode and mask up with N95 or better protection.
  • Coordinate carpools or staggered shifts so family members spend less time waiting outdoors.

Recheck AQI every 60-90 minutes; civic authorities may issue health bulletins or traffic restrictions.

Very Poor

Range: 301-400

Emergency-level exposure. Even healthy adults feel the strain and vulnerable groups can spiral into medical crises without adequate protection.

Health signals to watch

  • Shortness of breath despite staying indoors without filtration.
  • Eye burning, headaches, and extreme fatigue throughout the day.
  • Repeated asthma, COPD, or cardiac flare-ups requiring medication adjustments.

Indoor adjustments

  • Run purifiers around the clock and clean pre-filters every two to three days.
  • Seal gaps using painter's tape, weather strips, and rolled towels under doors.
  • Shift high-risk family members into rooms with HEPA plus activated carbon filtration.

Outdoor strategy

  • Avoid outdoor exposure unless absolutely unavoidable.
  • Use motorised transport instead of cycling or walking to reduce time in polluted zones.
  • Carry telehealth numbers and share an emergency plan with family or caregivers.

Follow municipal alerts on school closures, odd-even traffic rules, or work-from-home advisories.

Severe

Range: 401-500

Hazardous conditions with immediate health risks. Hospitals often see spikes in admissions; proactive planning can prevent emergency visits.

Health signals to watch

  • Breathing difficulty, chest pain, or severe headaches for many individuals.
  • Pulse oximeter readings dipping for respiratory patients.
  • Children may develop barking cough or panic from the heavy air.

Indoor adjustments

  • Convert one room into a clean shelter with sealed windows and multiple filtration units.
  • Avoid vacuuming unless you have a HEPA-equipped machine; it can resuspend particles.
  • Prepare backup power options for purifiers and medical equipment.

Outdoor strategy

  • Cancel travel plans and shift essential work indoors wherever possible.
  • Enforce mask usage (N95/N99) with proper fit checks and minimal speaking outdoors.
  • Rinse sinuses using sterile saline after any unavoidable trip outside.

Check AQI every 30 minutes and monitor government advisories; consider temporary relocation if multi-day episodes are forecast.

Hazardous

Range: 500+

Extremely hazardous air quality often linked to wildfires, industrial accidents, or severe smog events. Treat this as a disaster response scenario.

Health signals to watch

  • Visible haze or soot indoors even with windows closed.
  • Acute symptoms such as dizziness, nausea, or chest pain can appear within minutes outside.
  • Rapid deterioration for people with chronic heart or lung disease.

Indoor adjustments

  • Seal windows with plastic film or bubble wrap and tape; run HEPA and carbon filtration simultaneously.
  • Build DIY Corsi-Rosenthal boxes if you lack enough purifiers for each room.
  • Avoid all combustion indoors, including candles, dhoop, or gas stoves when possible.

Outdoor strategy

  • Stay indoors; if evacuation is advised, wear N99 or P100 respirators and safety goggles.
  • Check on elderly neighbours, infants, and people recovering from surgery; arrange cleaner shelter if needed.
  • Keep vehicles fuelled and emergency bags ready in case relocation is ordered.

Track official disaster management channels continuously and follow evacuation or shelter-in-place instructions immediately.

Pollutant Decoder

AQI aggregates multiple pollutants, but each one behaves differently. Recognising their patterns helps you pick the right filter media, masks, and alert thresholds.

PM2.5 (Fine Particulate Matter)

Particles smaller than 2.5 micrometres penetrate deep into the lungs and bloodstream, triggering inflammation and long-term organ damage.

Typical peak window

Late nights in winter, crop residue burning season, and heavy traffic corridors.

Mitigation focus

Run HEPA purifiers on high, avoid open-flame cooking, and use recirculation mode in vehicles during commutes.

PM10 (Coarse Dust)

Coarser dust from construction sites, road resuspension, and dry soil irritates the nose, throat, and upper respiratory tract.

Typical peak window

Late afternoons near construction hubs, pre-monsoon dust storms, and busy arterial roads.

Mitigation focus

Use double doormats, wipe floors with a damp mop, and plant hedges or green barriers to trap roadside dust.

Nitrogen Dioxide (NO2)

Traffic exhaust and industrial combustion release NO2, which inflames airways and worsens asthma symptoms.

Typical peak window

Morning and evening rush hour, particularly in narrow street canyons with idling vehicles.

Mitigation focus

Avoid idling near school zones, wear respirators on two-wheelers, and choose interior roads with smoother traffic flow.

Ozone (O3)

Ground-level ozone forms when sunlight reacts with vehicular and industrial emissions and can scar lung tissue.

Typical peak window

Sunny afternoons in late summer when ultraviolet radiation is high.

Mitigation focus

Plan outdoor workouts at dawn, keep indoor plants away from ozone-producing ionisers, and use activated carbon filters to absorb ozone indoors.

Sulfur Dioxide (SO2)

Coal-powered plants, diesel generators, and fireworks emit SO2, irritating the eyes and aggravating heart disease.

Typical peak window

Festive nights with fireworks, power outage periods when generators run, and industrial belts.

Mitigation focus

Keep sodium sulfite-based absorbents or activated carbon filters at home and prefer induction or solar cooking during spikes.

Daily Routine Planner

Micro-optimising your schedule beats making one big change and forgetting it. Use this planner to distribute exposure and recovery across the day.

05:00-09:00 | Morning game plan

Set the tone for the day

  • Check the AQI trend line for the past six hours and identify the dominant pollutant.
  • Ventilate rooms briefly if AQI is in the Good or Satisfactory band; otherwise rely on exhaust fans.
  • Complete dog walks, cycling, or vegetable market runs before commuter traffic increases.

09:00-13:00 | Work and school routine

Protect while staying productive

  • Keep purifiers running on auto mode in study or work areas and record their filter hours weekly.
  • Encourage schools or workplaces to display real-time AQI so everyone can adjust activities.
  • Use indoor plants as visual reminders to hydrate; water intake helps flush pollutants.

13:00-18:00 | Afternoon adjustments

Manage energy dips and exposure

  • Shift workouts indoors, exploring low-intensity routines or guided breathing sessions.
  • Batch outdoor errands into a single trip to limit repeated exposure.
  • Prepare evening meals with low-smoke cooking techniques (boiling, steaming, air frying).

18:00-23:00 | Wind-down and prep

Recover and plan ahead

  • Wipe gadgets, helmets, and school bags with microfiber cloths to remove outdoor dust.
  • Review AQI forecasts for the next morning and set reminders for masks or purifier schedules.
  • Keep a health diary noting symptoms, medications, and AQI readings to discuss with doctors.

Sensitive Group Spotlights

These audiences need deeper protection than standard advisories provide. Share this section with caregivers, HR teams, and school administrators.

Children and teens

Lungs and immune systems are still developing, making them vulnerable to particulate and ozone exposure.

  • Coordinate with schools to shift outdoor assemblies or sports indoors on AQI > 150 days.
  • Keep a spacer device and rescue inhaler in school bags for asthmatic children.
  • Encourage mask fit practice so protective gear feels normal and not intimidating.

Pregnancy and new parents

Air pollution increases the risk of gestational hypertension, preterm birth, and low birth weight.

  • Schedule prenatal visits during cleaner parts of the day and use hospital tele-consults when air turns poor.
  • Create a clean corner for feeding and resting, equipped with HEPA filtration and humidity control.
  • Discuss supplementation (omega-3, antioxidants) with doctors to offset oxidative stress.

Asthma and COPD patients

Airway inflammation flares quickly, leading to frequent inhaler use, ER visits, or hospital admissions.

  • Maintain an action plan signed by your pulmonologist with peak flow thresholds.
  • Use mask braces or fitters over N95s to prevent leakage when breathing becomes rapid.
  • Track medication adherence in a shared family or caregiver log.

Cardiovascular patients

Fine particles and gases trigger arrhythmias, elevate blood pressure, and can precipitate heart attacks.

  • Monitor blood pressure and pulse twice daily during pollution spikes.
  • Consult cardiologists about adjusting diuretics or beta-blockers when AQI stays above 200 for multiple days.
  • Avoid outdoor queues; use tele-banking, digital payments, and telemedicine.

Outdoor and delivery workers

Extended exposure increases cumulative pollutant dose, even if AQI is moderate, leading to chronic health decline.

  • Rotate shifts, ensuring everyone gets indoor recovery time with filtered air each day.
  • Issue N95/N99 respirators, anti-smog goggles, and hydration packs as standard PPE.
  • Provide access to mobile air-cleaning rest stations or community clean rooms.

Athletes and fitness enthusiasts

High ventilation rates during intense exercise allow pollutants to penetrate deeper into lung tissue.

  • Stack intense workouts on Good/Satisfactory days and reduce load during moderate or worse readings.
  • Train indoors with ventilation and filtration; consider swims, Pilates, or strength training alternatives.
  • Track recovery metrics (sleep quality, heart rate variability) to spot pollution-related fatigue.

Indoor Air Quality Toolkit

Homes and offices can be upgraded in stages. Start with low-cost tweaks, then invest in filtration and monitoring as budgets allow.

Smart ventilation

Letting fresh air in is still important, but timing and duration matter when outdoor pollution fluctuates.

  • Cross-ventilate for 10 minutes during Good/Satisfactory windows; seal up once AQI crosses 150.
  • Install door sweeps, weather stripping, and caulk to keep polluted outdoor air from sneaking in.
  • Use kitchen and bathroom exhaust fans to push out indoor pollutants without leaving windows wide open.

Filtration and maintenance

Purifiers only work when filters are clean and airflow pathways remain unobstructed.

  • Match CADR to room size by multiplying the room volume by 5 to estimate the hourly air changes needed.
  • Vacuum pre-filters weekly and replace HEPA filters as per manufacturer hours, not just calendar months.
  • DIY Corsi-Rosenthal boxes deliver cost-effective filtration; replace the MERV-13 filters every season.

Clean-home habits

Routine housekeeping can slash indoor particle build-up and reduce allergy triggers.

  • Adopt wet dusting, microfiber cloths, and closed-lid waste bins to trap particulates.
  • Store shoes, backpacks, and helmets near the entrance to prevent tracking pollutants inside.
  • Switch to induction or electric pressure cookers to avoid soot from LPG or biomass flames on bad-air days.

Micro-environments

Create mini safe zones so each family member has a fallback spot to recover during high AQI alerts.

  • Set up a clean reading nook with HEPA filtration, humidity control, and relaxing lighting.
  • Use air quality monitors or VOC sensors to track improvements and adjust purifier speeds.
  • Keep board games, books, or workout bands handy so indoor time still feels engaging.

Symptom Escalation Pathway

Spotting early warning signs and acting promptly prevents emergency room visits. Share this escalation ladder on your family noticeboard or office intranet.

Mild irritation (AQI 100-150 or first symptoms)

Indicators

  • Dry cough, mild headache, or itchy eyes after outdoor exposure.
  • Slight drop in peak flow meter or smartwatch respiration metrics.

Immediate steps

  • Move physical activity indoors, hydrate, and run purifiers on a higher setting for two hours.
  • Note the AQI, time of day, and symptom in a journal to share with your doctor later.

Persistent symptoms (AQI 150-300)

Indicators

  • Cough that lasts more than 24 hours, disturbed sleep, or chest tightness.
  • Children complaining about breathing difficulty or refusing outdoor play.

Immediate steps

  • Start prescribed controller medication or adjust dosage after doctor consultation.
  • Create a clean room, skip outdoor errands, and switch to delivered groceries or tele-services.
  • Check pulse oximeter or heart rate monitors twice daily and record readings.

Emergency signs (AQI 300+ with acute distress)

Indicators

  • Rapid breathing, retractions around the ribs, bluish lips, or confusion.
  • Chest pain or arrhythmia in cardiovascular patients.

Immediate steps

  • Call emergency services or visit the nearest hospital without delay.
  • Carry medical records, medication lists, and insurance details in a go-bag.
  • Inform neighbours or housing societies so they can assist with transport if needed.

Myth vs Fact

Combating misinformation is essential for community preparedness. Use these myth busters in society WhatsApp groups, newsletters, or classroom briefings.

Myth

A scarf or dupatta works just like an N95 mask.

Fact

Only certified respirators (N95, N99, P100) filter fine particulate matter effectively. Cloth coverings trap large dust but not PM2.5.

Myth

Indoor plants instantly detoxify polluted rooms.

Fact

Plants offer psychological comfort, but meaningful pollutant removal requires mechanical filtration or ventilation upgrades.

Myth

Short trips outside are harmless regardless of AQI.

Fact

Dose equals concentration multiplied by time. High AQI can trigger symptoms within minutes, especially for sensitive groups.

Myth

All air quality apps show the same readings, so one check a day is enough.

Fact

Different networks update at different intervals. Cross-verify readings and track the pollutant mix to plan targeted responses.

Preparedness Timeline

High AQI episodes rarely arrive without warning. A structured timeline keeps you calm, organised, and ready to support others.

Day before a forecast spike

  • Wash reusable masks, restock filters, and freeze meal prep so you can avoid cooking smoke the next day.
  • Service purifiers, clean pre-filters, and ensure replacement filters are on hand.
  • Inform family, domestic helpers, and neighbours about schedule changes or remote work plans.

During the pollution peak

  • Keep indoor doors closed, run purifiers continuously, and form check-in groups on messaging apps.
  • Switch to digital schooling or remote work if AQI crosses 300 for more than four hours.
  • Use saline nasal rinses and moisturising eye drops after unavoidable outdoor exposure.

Recovery day

  • Ventilate when AQI improves, clean filters, and log lessons learned for next time.
  • Schedule medical follow-ups if symptoms persisted despite precautions.
  • Review household expenses on filtration, transport, and healthcare to refine your preparedness budget.

Case Study: Delhi Family Response Plan

When a severe smog episode hit Delhi in November, the Arora family used Track India AQI alerts to build a mini command centre. They sealed one bedroom, ran two purifiers, and moved grandparents there for 12-hour blocks. Outdoor chores rotated among adults with N99 respirators, while kids attended online school for a week.

A shared spreadsheet tracked medications, symptom notes, and purifier filter hours. Meals were prepped in advance, and grocery deliveries switched to early morning windows when AQI temporarily eased. By documenting what worked, the family created a repeatable template they now follow every winter.

Replicate this model by assigning roles, storing critical supplies together, and reviewing the playbook after each pollution episode.

Trusted Resources

Bookmark these credible authorities for fact-checked updates, policy developments, and printable advisories.