Keeping cool during hot, humid weather

The weather is getting hotter and more humid. The healthcare professionals continue to issue pieces of advice for people about how to be safe and healthy during the harsh weather conditions.
Food plays an important role in regulating the body and its temperature during the hot and humid conditions. The dieticians and wellness trainers are urging people to consume more fruits and vegetables, and to drink a lot of water to ward off the bad effects of the harsh weather.
Dr Fathia Djezzar is a medical doctor, health and wellness expert associated with Zulal Wellness Resort. The resort blends traditional Arabic and Islamic medicine with a holistic health and wellbeing philosophy. Gulf Times recently had an interview with Dr Djezzar on what people should eat and what not, during the hot and humid weather.
When asked about some bad effects of hot and humid weather, the medical practitioner said that during a heat wave, the body has a harder time cooling down and keeping its temperature within normal limits. “In such periods, prolonged exposure to heat, humidity, excessive physical exertion or very heavy sweating, may have certain consequences on our health such as headache, muscle cramps, swelling of the hands, feet or ankles, heat rash, unusual fatigue or exhaustion.”
Regarding how people can protect themselves from the bad effects of harsh weather, Dr Djezzar said: “To prevent complications, especially in people at risk such as infants, children under five, the elderly and people with chronic illnesses; it is recommended to keep ourselves hydrated throughout the day by drinking water without waiting to be thirsty; taking a cool shower or bath as often as needed; limiting the exposure to sun and to plan sunbathing on the beach or outdoor activities before 10am or after 4pm; using sunblock and hydrating creams to prevent sunburns. It is also important to rehydrate after any activity that causes heavy sweating, such as an intense workout, sauna session, or hot yoga class.”
The healthcare expert lays more stress on water intake than other preventive measures.
“Water is essential for life and it is very important to get the right amount of fluid to be healthy. It represents 60% of our body weight and helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. Thus, a daily intake of two to three litre is a must.”
Explaining what drinks people should consume more and what they should avoid, she said: “While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day. All non-alcoholic drinks can also contribute to hydration and some also contain essential vitamins and minerals. However, many drinks, such as soft drinks and fruit juices are high in sugar. Tea or coffee can also count towards the fluid intake. Although the caffeine found in tea and coffee can make us produce more urine, consuming moderate amounts does not appear to affect hydration. Milk contains lots of essential nutrients such as protein, some B vitamins, iodine and calcium, as well as being a source of water. The consumption of alcoholic beverages should be avoided as alcohol can worsen dehydration.”
In response to a question about what food people need to consume more during summer and what to be avoided, Dr Djezzar said foods rich in water and minerals are recommended during summer. “It may be a surprise to learn that we get on average 20% of our total water intake from food. Some foods have high-water content and are a delight to devour during the intense heat, and they come with the added benefit of being healthy, especially fruits and vegetables such as berries, melons, oranges, grapes, lettuce, cabbage and spinach. Foods like soups and stews, which have lots of water added during preparation, are also a source of water and are recommended to be consumed in summer.
“The food that is to be avoided during summer include; over spicy meals, fried foods, gravy laden, thick creamed and oil-based dishes.”