Top 10 Health Tips for Dubai Weather to Stay Fit and Healthy

Published on: 6th November 2024
Medically reviewed by: General Practitioner at First Response Healthcare

Summer in Dubai can be extremely challenging due to the scorching heat and high humidity levels. However, maintaining good health and staying cool in the Dubai weather is possible with the right strategies. Here are ten summer health tips that can help you avoid heat related illnesses or issues during the hottest Dubai temperature:

1. Stay Hydrated

Staying hydrated is crucial in Dubai’s summer due to the intense heat and humidity, which cause significant fluid loss through sweat. Dehydration can lead to symptoms like dizziness, fatigue, and heat exhaustion. Therefore one of the biggest health tips for summer season is To stay hydrated, here’s what you need to do:

Water Intake: Aim to drink at least 2-3 liters of water daily. Make sure you always have a water bottle with you and keep taking regular sips from it.
Electrolytes: Include drinks that replenish electrolytes, especially if you are engaging in physical activities. Coconut water, sports drinks, and oral rehydration solutions can help maintain your body’s electrolyte balance.
Avoid Dehydrants: Limit consumption of caffeine and alcohol as they can dehydrate the body. If you consume these, balance them with extra water intake.

2. Eat Foods Which Cools the Body

Your diet can significantly affect your body temperature. Incorporate foods that naturally help cool the body. These include:

Hydrating Fruits: Watermelon, cucumber, and oranges are high in water content, helping keep you hydrated.
Leafy Greens: Lettuce and spinach are light and hydrating, providing essential nutrients without weighing you down.
Yogurt: A great source of probiotics and protein, yogurt is cooling and can be used in smoothies or eaten with fruits.
Mint and Herbs: Mint, basil, and cilantro have cooling properties. Add them to salads, drinks, or meals for a refreshing taste.

3. Eat Light and Frequent Meals

Heavy meals are not a good idea in summer since they can make you feel sluggish and can increase your body temperature. While consuming food which cools the body, it is also important to ensure that you are eating light and frequent meals. Here’s what to keep in mind:

Small, Frequent Meals: Eating smaller, more frequent meals helps maintain energy levels and keeps your body temperature down.
Cold Foods: Incorporate cold foods like salads, fruits, smoothies, and cold soups.
Hydrating Ingredients: Use ingredients like cucumbers, tomatoes, and citrus fruits that help with hydration.

4. Dress Appropriately

The weather in Dubai is significantly very hot and therefore another one among the list of summer health tips is dressing light and right. Wearing the right, comfortable clothing can help you feel cool and comfortable. Here what you should keep in mind:

Light Colors: Light-colored clothes reflect sunlight, whereas dark colors absorb heat, making you feel hotter.
Breathable Fabrics: Natural fabrics like cotton and linen are breathable and allow sweat to evaporate, cooling your body.
Loose Fit: Loose-fitting clothes enable better air circulation around your body, which helps in heat dissipation.
Sun Protection: Wear a wide-brimmed hat to protect your face and neck from direct sunlight, and sunglasses with UV protection to safeguard your eyes.

5. Avoid Peak Sun Hours

The sun’s intensity peaks between 10 AM and 4 PM, making it the most hazardous time to be outdoors. Here’s the health tips for summer season in Dubai to avoid the hottest hours of the day:

Plan Activities: Schedule outdoor activities for early morning or late evening when temperatures are lower.
Seek Shade: If you need to be outside during peak hours, take frequent breaks in shaded areas or indoors.
Protective Gear: Use umbrellas, hats, and sunglasses to shield yourself from direct sunlight.

6. Use Sunscreen Religiously

Health tips for summer season also include wearing sunscreen regularly. Wearing sunscreen can protect you from sunburn, premature aging, and increase the risk of skin cancer, since it blocks the UV rays for the sun. Here’s what you need to do:

Broad-Spectrum Sunscreen: Choose a sunscreen that offers protection against both UVA and UVB rays, with at least SPF 30.
Application: Apply sunscreen generously 15 minutes before going outside. You also need to apply sunscreen on your ears, back of the neck, and tops of the feet.
Reapplication: You need to reapply every two hours. And you need to apply it immediately after swimming or excessive sweating.

7. Keep Your Living Space Cool

Maintaining a cool indoor environment is essential for comfort and preventing heat-related health issues and is important among the list of summer health tips.

Air Conditioning: Ensure your AC units are well-maintained and functioning efficiently.
Fans: Use fans to enhance air circulation. Ceiling fans, in particular, can be very effective.
Window Treatments: Use blackout curtains or blinds to block out the heat from the sun during the hottest parts of the day.
Minimize Heat Production: Avoid using heat-generating appliances like ovens during the day. You can either use the microwave or go for no-cook meals.

8. Stay Physically Active Wisely

Regular exercise is important, but in extreme heat, it requires careful planning. If you don’t take into account these summertime health tips, it can lead to dangerous health issues during the summer. Here’s what you need to do:

Indoor Workouts: Exercise in air-conditioned gyms or at home to stay cool.
Outdoor Activities: If you prefer outdoor activities, do them early in the morning or late in the evening.
Swimming: Swimming is an excellent way to stay fit and cool simultaneously.
Hydration and Breaks: Stay hydrated and take frequent breaks to avoid overheating.

9. Practice Good Sleep Hygiene

Getting quality sleep can be challenging in the heat, but it’s essential in the list of health and wellness tips for summer. Here’s how you can try and get a good night’s sleep:

Cool Environment: Keep your bedroom cool with air conditioning or fans.
Breathable Bedding: Use light, breathable bedding materials to stay cool.
Pre-Bed Routine: Taking a cool shower before bed can lower your body temperature and help you sleep better.
Regular Schedule: Maintain a consistent sleep schedule and avoid screen time before bed to improve sleep quality.

10. Be Mindful of Heat-Related Illnesses

Awareness of heat-related illnesses can prevent serious health issues, and it’s one of the most important summer health tips. Here are the most common illnesses are symptoms that you should know about:

Heat Exhaustion: Heavy sweating, weakness, dizziness, nausea, and headache are some of the symptoms of heat exhaustion. If you notice these symptoms, you need to shift to a cooler place, drink water, and apply cool compresses.
Heatstroke: This is more severe and requires immediate medical attention. High body temperature, confusion, and loss of consciousness are the symptoms of a heat stroke. Move to a cool place and call for medical help.

Additional Summer Health Tips for Optimal Health

1. Use Cooling Techniques

Simple techniques like applying a cold compress to your wrists, soaking your feet in cool water, or using a misting fan can provide quick relief from the heat.

2. Hydrate with Electrolytes

In addition to water, consuming drinks that replenish electrolytes can be beneficial, especially if you’re sweating a lot. Coconut water, sports drinks, and oral rehydration solutions can help maintain electrolyte balance.

3. Limit Caffeine and Alcohol

Both caffeine and alcohol can contribute to dehydration. Moderation is key, and it’s wise to follow up with plenty of water if you do consume these beverages.

4. Protect Your Eyes

Wearing UV-protective sunglasses can prevent sun damage to your eyes and reduce the risk of cataracts and other eye conditions.

5. Skincare Routine

Adopt a summer-specific skincare routine. Use a gentle cleanser to remove sweat and sunscreen residues and opt for non-comedogenic moisturizers that won’t clog pores.

When Are Some Common Health Issues In Summer?

In Dubai, the intense summer heat can lead to a variety of health problems. Common issues include dehydration and heat exhaustion, caused by excessive sweating and inadequate fluid intake. Symptoms can range from dizziness and fatigue to severe dehydration requiring medical attention. Heatstroke is a more serious condition that occurs when the body fails to regulate its temperature, leading to symptoms such as confusion, high body temperature, and unconsciousness, which necessitate immediate medical intervention.

Sunburn and skin damage are also prevalent due to prolonged exposure to the sun’s ultraviolet (UV) rays. This can increase the risk of skin cancer and accelerate skin aging. Eye problems, including cataracts and macular degeneration, can be exacerbated by UV exposure without proper eye protection.

Respiratory issues may arise from inhaling hot, dry air, which can irritate the airways and exacerbate conditions like asthma. Gastrointestinal problems can also occur due to the rapid growth of bacteria in food left out in the heat, leading to foodborne illnesses.

Finally, the high temperatures can worsen chronic conditions such as cardiovascular diseases, as the body works harder to maintain a normal temperature, placing additional strain on the heart and circulatory system. Proper precautions and staying cool and hydrated can mitigate many of these risks.

Dubai’s summer presents unique challenges, but with these summer health tips, you can navigate the heat while maintaining your health and well-being.

Doctor At Home In Dubai | First Response Healthcare (FRH)

To stay healthy throughout Dubai’s scorching weather, follow these crucial summertime health tips. These summer heat health tips are essential for your overall well-being. To ensure your safety, prioritize drinking and avoid direct sunshine. Incorporate health and wellness tips for summer into your everyday routine, such as using sunscreen and dressing lightly. Following these health tips during summer will help you stay cool. Simple summertime health tips, such as eating cooling foods and staying indoors during peak hours, can have a major impact. Following these health tips for summer heat can help you have a safe and healthy summer in Dubai.

First Response Healthcare (FRH) is a JCI-accredited home healthcare provider in Dubai, offering immediate medical support and care for heat related illnesses or issues during summer. We are known for our prompt, reliable, and highly professional services. We deliver compassionate medical care at home through a team of licensed and experienced doctors who can arrive within 30-45 minutes after an appointment is made. Our services are available 24/7, including weekends and public holidays. Whether you are at home, a hotel, or an office, a doctor from FRH can visit you anywhere in Dubai.

Our team of DHA licensed doctors can diagnose and treat a wide range of conditions, including heat stroke, heat exhaustion, colds, migraines, allergic reactions, respiratory issues, chronic diseases, gastrointestinal problems, skin ailments, among others.

To book an appointment for a doctor at home in Dubai, call 0505050387 or 800DIALDOC. You can also reach out to us by visiting our website or messaging us on WhatsApp.

10 Summer Health Tips in Dubai

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