Prolonged exposure to high temperatures makes people vulnerable to heat stress, a condition where the body is unable to regulate its temperature.
In the Middle East, the most prone to heat exhaustion during the summer months are the construction workers who spend long hours outdoors when temperatures hit more than 40 degrees Celsius.
According to official data, a little over 3,000 cases of heat-related illness were recorded in Abu Dhabi in 2010 alone. However, with Ramadan coinciding with the summer months, labourers may not be the only ones at risk.
The Dubai Health Authority’s Twitter Clinic #Smart_clinic issued some guidelines on Thursday to highlight the importance of preventing a heat illness and observing dietary precautions during Ramadan.
1. Get enough sleep
Sleep deprivation doesn’t just make one feel less energetic at work, it increases the risk of heat stress. According to health experts, it is important to have plenty of rest at night, especially if the person abstains from eating and drinking during the day.
2. Don’t skip Suhoor
Getting sufficient sleep may not be enough, however. Those who fast during the day should ensure they feed their stomach before going to bed. During Ramadan, Muslims consume another set of meals late at night or during Suhoor, which follows the Iftar dinner.
“Skipping Suhoor and lack of sleep are major contributors that can cause heat stress,” said Maryam Rehma Al Shamsi, clinical dietician and head of health education section at the DHA clinical nutrition department. “Suhoor should be consumed as late as possible to minimize the difficulty of fasting.”
3. Avoid caffeine
Drinks that have caffeine, such as coffee, teas, colas and other soft drinks should be avoided, especially at Suhoor, because caffeine has diuretic properties that can dehydrate the body. Tea also increases salt excretion in the urine, which is needed by the body during fasting.
4. Stay away from the sun
While it is important to have a regular dose of Vitamin D, sun exposure during Ramadan should be minimized. “During the day, it is important for people to limit their exposure to the sun and for those people who work in the sun to take breaks,” said Al Shamsi.
5. Drink plenty of fluids
Since people who fast don’t drink water during the day, they must ensure they get enough fluids after they break their fast. “Drink plenty of water between Iftar and Suhoor to replenish the body,” advised Muna Shammar, dietician and head of health education at Hatta Hospital.
6. Have a balanced diet
People are also strongly advised to maintain a balanced diet consisting of fruits and vegetables, protein, milk, yogurt and some saltine snacks as much as they can. Oily foods are highly discouraged. “Avoid fatty meals, especially fast-foods like fried chicken, fried potatoes and greasy meals,” said Shammar.
7. Break it slow
When the body is deprived of food for sometime, it’s not advisable to consume large meals right after breaking the fast. “It takes 20 minutes for the brain to realize that food has been consumed and it then sends signals to the rest of the body,” said Shammar.
So, it’s a good idea to break the fast with dates and laban, to help channelize the signal to the brain and prevent overeating.
