How to Take Care of Yourself this Summer

Summer in Doha

The middle east is known for its harsh summers, and Qatar will not be an exception as the temperature picks up mid-March onwards. The sun has become intense, and it will become nearly impossible to step out during the afternoon. Even so, while at home or at work, it is crucial to take care of your body throughout the day in order to avoid heat-related sickness and problems. 

Hot days can lead to dehydration, heat exhaustion, and, in extreme cases, heatstroke. They are also associated with a higher risk of other conditions such as kidney problems, skin infections, and premature births in pregnant women. 

In fact, heatstroke, heat exhaustion, and dehydration represent only a relatively small fraction of the overall health risks associated with extreme heat days. Interestingly, extreme heat is not the only risk. Even moderately hot days can put vulnerable people at higher risk.

So, how can you take care of yourself in the summer heat?

1. Keep yourself hydrated

Drinking 2 to 3 litres of water a day is absolutely essential to surviving the summer heat. Intense heat causes excessive sweating which can quickly deplete the human body of salt and minerals and cause dehydration. Drinking plenty of water and other recommended fluids helps to keep the body hydrated and away from potential conditions such as heat stroke while maintaining an appropriate body temperature.

2. Wear appropriate clothing

Contrary to what most people think, wearing sleeveless tops and shorts that expose more skin can result in more moisture loss in extreme heat, leading to dehydration. Wearing tight-fitting, dark-coloured clothing can also make you sweat more. Dark colours absorb more wavelengths of light, making you feel hotter.

Instead, choose loose, comfortable clothing made of light, airy fabrics to counteract the effects of the heat. For example, cotton and linen are perfect for summer temperatures.

3. Use sunscreen with SPF

Use a good broad-spectrum sunscreen with a medium filter and follow the instructions for reusing it to protect yourself from harmful UV rays. Extended exposure to the sun, especially between 10 a.m. and 4 p.m. on hot days, can even cause skin cancer. So, invest in good sunscreen and carry it with you wherever you go. 

4. Eat light meals

Eating heavy meals can also generate heat in the body, making you feel very uncomfortable. After a heavy meal, your body has to work harder to digest the food and metabolize it. The heavier the meal, the more energy your body needs to digest it. This eventually raises your core temperature and makes you sweat afterwards. That’s why we recommend eating light, freshly prepared meals during the summer. Also, reduce your intake of processed and salty foods.

Eating small portions instead of larger ones helps maintain a cooler body temperature.

5. Avoid cold showers

You might think that taking a cold shower is a great idea in this blazing heat, but scientists suggest that it makes you feel even hotter. When you take a cold shower, your body has to work harder to warm up. Studies suggest that warm water cools your bloodstream. So, it’s best to opt for it.

6. Wake up early

If you are planning a long walk or trip, try to get up early. The best time to start the trip is around 7 am. Temperatures will already be high, but not as high as in the afternoon. 

7. Avoid tea and coffee

Caffeine and nicotine consumption can also increase core body temperature. They constrict the blood vessels, which heats up the blood and makes you feel hot and sweaty. Drink cool beverages such as coconut water, lemon water, and fruit juices. Excessive alcohol consumption should also be avoided.

8. Work at the right time

Construction workers should respect the right time to be in the field and take breaks to avoid prolonged exposure to intense temperatures. Don’t work during the hottest hours of the day. If you feel tired and stressed, rest in a shaded area; this will make you more productive!