1. Stay Hydrated – Drink More Water

Than Usual Your body loses more fluids in the heat through sweat, even if you don’t feel thirsty. Dehydration can cause dizziness, confusion, weakness, and even kidney problems. Aim for at least 8-12 glasses of water a day, and more if you're outdoors. Avoid caffeine and sodas, as they can dehydrate you further.

2. Wear Light and Breathable Clothing

Loose-fitting, light-colored cotton clothes allow your skin to breathe and reflect sunlight, rather than absorbing heat. Dark, tight clothing traps heat and increases your body temperature.

3. Avoid Peak Sun Hours (11 AM - 4 PM)

Try to schedule outdoor activities in the early morning or evening. If you must go out, use an umbrella, hat, or scarf to protect yourself from direct sunlight.

4. Use Sunscreen to Protect Your Skin

Sunburn isn’t just painful – it also increases your risk of skin cancer. Use a sunscreen with at least SPF 30, especially on the face, arms, and neck. Reapply if you're sweating or spending extended time outdoors.

5. Eat Light and Fresh Meals

Heavy, oily meals slow digestion and make you feel more sluggish in the heat. Include more fruits (like watermelon, mangoes, oranges) and vegetables (like cucumber, mint, tomatoes) in your diet to stay cool and hydrated.

6. Take Regular Showers or Sponge Baths

A cool shower can help reduce body temperature, refresh you mentally, and wash off sweat and bacteria that can cause skin infections.

7. Keep Your Living Space Ventilated

Use fans, cross-ventilation, and light curtains to keep your indoor environment cool. If you don’t have access to air conditioning, consider using wet towels or placing a bowl of water near the window to cool down air naturally.

8. Be Cautious with Outdoor Exercise

While staying active is important, exercising in the heat can be dangerous. Choose early mornings or late evenings for walks or workouts. Drink water before, during, and after physical activity.

9. Protect Children and the Elderly

Young children and older adults are more vulnerable to heatstroke and dehydration. Ensure they are well-hydrated, dressed appropriately, and stay indoors during the hottest hours.

10. Know the Warning Signs of Heatstroke

Watch out for symptoms like headache, nausea, rapid heartbeat, red or dry skin, and confusion. These can indicate heat exhaustion or heatstroke. Move the person to a cool place immediately and seek medical help if symptoms worsen.

Conclusion

The summer season doesn’t have to be unbearable if you take the right precautions. Follow these tips to protect your health and the health of your family. If you or someone you know shows signs of heat-related illness, don’t hesitate to visit Al Baseer Trust Hospital. We are here to care for your health – every season, every day.