Life & Style | Health
10 ways to stay summer healthy
Survive the intense summer heat by following these top tips from the experts.
- By Alice Haine, Aquarius
- Published: 00:00 July 1, 2010
- Image Credit: Camerapress
1 Keep fit
You need to take extra care while exercising as your body works differently in the heat. Dr Seema Anand, who works in specialist internal medicine at Welcare Hospital, advises cutting back on your workouts at first. "As you get used to the heat, you'll be able to train harder, but always stick to the cooler times of the day," she says. "Drink three cups of water two hours before exercise, one cup five minutes before working out, and one cup every 20 mins while training."
2 Stop the burn
Protect your skin from sunburn and stay out of the sun as much as possible. "Avoid the sun between 10am and 4pm, wear protective clothes or use an umbrella," says Dr Ashraf Reda, consultant dermatologist and laser specialist at Welcare Clinic in Mirdif. "Sunscreen creams are essential when we are out in the sun for longer periods. The SPF should be 30 or above and the sunscreen needs to be applied 30 minutes before sun exposure and re-applied every three hours."
3 Care for your eyes
Sun exposure has been linked to a number of sight-robbing diseases including macular degeneration and cataracts. "Age-related macular degeneration is the leading cause of vision loss in older people with few treatments available," says internal medicine specialist at The City Hospital, Dubai, Dr Lynn Eckert. She recommends simple protective measures, such as wearing a hat and sunglasses to reduce sun-related risks. "Choose sunglasses that offer 100 per cent UV protection. Wrap around styles are always more effective."
4 Keep allergies at bay
If you are prone to allergies, then heat and humidity can make them worse as bacteria, dust mites, and moulds which trigger allergy attacks, breed in humid environments. Air conditioners also add to the problem as they suck in chemicals, dust and pollution from outside, and only limit the amount of pollen that enters the home. While avoidance is the best prevention method, it is difficult to achieve. "Consider showering before going to bed to wash off pollen and other allergens on your hair and skin," says Eckert. "Ensure the filters in your air conditioning are cleaned frequently and take antihistamines to ease the itchiness, sneezing and runny nose before exposure."
5 Chill Out
Overheating can lead to stress, and working through the UAE summer can can take its toll on your nerves. "Alertness and mental capacity can be affected in high temperatures," says Dr Eckert, who recommends drinking plenty of water, wearing light, loose clothing and taking regular breaks. She adds, "Gradual exposure to heat allows individuals to become acclimatised, causing much less strain and distress. Studies show that heat acclimatised workers lose much less salt in their sweat than workers who are not adjusted to the heat.
6 Don't be rash
Prickly heat is a red skin rash that occurs when sweat is trapped under the skin. While it is not a serious condition, symptoms such as itching, small blisters and a pricking sensation on the skin, can be uncomfortable. Treatment includes wearing loose clothing and avoiding synthetic fibres, showering to cool the skin and applying soothing creams such as Calamine lotion. The rash clears after a few days of not sweating.
6 Don't be rash
Prickly heat is a red skin rash that occurs when sweat is trapped under the skin. While it is not a serious condition, symptoms such as itching, small blisters and a pricking sensation on the skin, can be uncomfortable. Treatment includes wearing loose clothing and avoiding synthetic fibres, showering to cool the skin and applying soothing creams such as Calamine lotion. The rash clears after a few days of not sweating.
7 Save yourself from sunstroke
Spending long periods in intense heat can cause rapid dehydration and lead to sunstroke with symptoms such as dizziness, weakness or faintness, a headache, hot, dry skin, muscle cramps and vomiting. If left untreated the patient can sink into a coma and die. "Remember even on mild or overcast days, the sun can have dangerous health effects," says Dr Anand. "Strategies for preventing sunstroke include drinking plenty of non-caffeinated fluids during the day even if you are not thirsty, staying in cool, shaded or air-conditioned areas particularly between 10am and 6pm, and wearing light-coloured clothing."
8control the sweat
Taking some basic steps to control perspiration will prevent bad body odour. "For some people, the answer may be as simple as using an over-the-counter anti-perspirant," says Dr Anand. "Bathing regularly, and wearing natural fabrics such as cotton, wool and silk, which allow your skin to breathe, may also help reduce sweating and the associated body odour." If sweating becomes a constant problem, you could be suffering from hyperhidrosis, a condition that causes excessive and unpredictable perspiration in the hands, feet, face and underarms. This will need medical attention.
9 Stay hydrated
Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in, leading to symptoms such as a dry mouth, muscle cramps, light-headedness and muscle cramps. Without treatment, your organs will shut down and there is a risk of death. The average daily requirement for women of nine cups of fluid, goes up in hotter climates. Dr Anand says, "Drink additional water to lower your body temperature and replace what you lose through sweating. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and veg."
10 Keep energy levels up
Heat can be incredibly draining because our bodies respond to high temperatures by diverting blood to our skin to allow excess heat to escape. When this is not enough, we release sweat onto the skin surface to cool the skin, but this leads to loss of fluids and electrolytes," explains Dr Eckert. "With so much blood going to the external surface of the body and relatively less going to the active muscles, brain and other internal organs, strength declines and fatigue occurs." Dr Eckert recommends drinking plenty of water, and taking regular breaks in a cool environment to combat tiredness. A
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