Summertime – Beat the Heat

As you lose high amounts of your body fluids during hot summer, you should usually drink approximately 2 to 2.5 […]

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As you lose high amounts of your body fluids during hot summer, you should usually drink approximately 2 to 2.5 liters of water to avoid dehydration – if your drinking input is not restricted by your doctor because of heart or kidney problems.

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Summertime - Beat the Heat

Prevention - How to beat the heat

Spoken simply: Avoid exposure to heat and sunlight, especially in the hottest hours and on the extremely hot days. This is not always possible, therefore take some preventive measures that the sun beams don´t melt you down: 

  • Take extra precautions between 12 pm and 3 pm  
  • If not wearing a traditional headdress, anyway, make sure to wear a hat or use an umbrella.  
  • Increase fluid intake  

Avoid drinks that contain large amounts of sugar.  

  • If sweating a lot, add some extra salt (around one teaspoon per day) to food and drink to compensate for the loss of salt from sweating. If suffering from hypertension, check blood pressure at least daily. 
  • Wear loose-fitting, light-colored clothes  
  • Protect yourself from sunburn using sunscreens  
  • Get enough sleep and rest.  
  • As a worker, inform your supervisor and your colleagues if you are feeling unwell.  
  • Take care for others: Never leave anyone in a parked car, especially children and elderly who can´t help themselves! 

The Dubai Health Authority Summer Guideline gives a lot of practical tips for a safe 

healthier, happier and energetic summer – for citizens and travelers. Have a look! 

Nutrition in Summer

As you lose high amounts of your body fluids during hot summer, you should usually drink approximately 2 to 2.5 liters of water to avoid dehydration – if your drinking input is not restricted by your doctor because of heart or kidney problems. Instead of soft drinks which often contain a lot of sugar, you better go for water, homemade low sugar lemonade or watermelon juice to cool off the summer heat.  

Avoid fried foods as they can strain the body even more during summer. Instead, enjoy roasted, grilled, or boiled foods they are healthier anyway. The same is true for snacks: healthy fruit or vegetable snacks within your reach avoids snacking on unhealthy “junk”-foods. In addition, fruits are rich of water which helps against dehydration. 

Consuming smaller portions more often can help you stay cool during the summer, as the digestive process generates a heat within your body.  

Hydration in Summer

Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work properly. Water is also used by your body to maintain its temperature. 

Therefore, it is crucial to keep a bottle of water as a constant companion with you during your day. If you do not like the taste of plain water, try adding a slice of lemon, lime, or some leaves of mint to your drink.  

Drink water before, during and after physical activity. If you have trouble remembering to drink water, drink on a schedule. For example, drink a glass of water at the beginning of each hour.  

How do you realize that you drink too less? Two easily accessible indicators of dehydration might warn you, before you develop a heat illness:  

  1. Dry mouth, especially notable when you try to speak.  
  1. Urine color is changing from light yellow to dark yellow or amber color 

Heat Emergency Action – Be a First Aid Hero!

How to react when you become aware of a heat stroke?  

Stay cool!  

And follow the recommendations below step by step.  

  • Notify the ambulance immediately (999 for UAE). 
  • Get the person to a shade or a cool place.  
  • Take off excess clothing.  
  • Help the person to lie down and raise their legs higher than the level of the body.  
  • Use a fan to reduce their body temperature.  
  • Use cold compresses or use a wet towel on their head, neck and armpits.  
  • If the person is conscious, help them drink water. 
  • Stay with the person until arrival of the ambulance. 

Taking proper precautions, like staying hydrated and using shelter and sunscreen, is vital to staying safe. Your health matters! 

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