Muscat: With temperatures threatening to hit the mid-40s and humidity rushing to the top 60s, staying cool and healthy is the key to sailing through the trying summer season without falling prey to the common heat exhaustion, sunburn, or dehydration.  

A few simple guidelines are all that is required to overcome some of the usual summer-related health problems. Check the tips and suggestions below to push the needles on the summer clock to health and safety.

Stay hydrated: The importance of staying hydrated during these hot summer days can never be overemphasised. This is doubly important for people working outdoors as the sun can sap the energy and lead to dehydration; feelings of fatigue and even dizziness and confusion are all possible symptoms of dehydration.

Ensure that a water bottle is nearby and use it often to stay hydrated; drink plenty of fluids that are non-diuretic – avoid sodas and juices, as well as coffees and teas.

Consume summer fruits and vegetables: Local supermarkets are stocked with in-season fruits and vegetables that are ideal to overcome heat-related health problems. Simply add fresh fruits and vegetables to your meals to boost your immune system. While watermelon is a perfect summer fruit, there are others in the list – including cucumbers, tomatoes, berries, plums, sweet corn, grapes, carrots, green leafy vegetables, bell peppers, celery, and the like – that are ideal as snacks and salads to stay hydrated. 

Follow food safety measures: Food poisoning is said to be more common during the summer months as bacteria is known to grow faster in warmer temperatures. This calls for careful handling of food; studies have shown that leaving food (including milk and dairy products) out at room temperature can lead to bacteria, which can grow to dangerous levels and cause illness.

Perishable foods should not be left out for more than two hours, especially when the temperature outside is above 30 degrees Celsius. Food experts say a big ‘no’ to reusing marinades that are not refrigerated immediately, and also to defrosting meat on kitchen countertops. It is best to defrost frozen meat in the lower section of the refrigerator to avoid any bacteria growth when left outside. Using a refrigerator extensively to store leftover foods is the only remedy to avoid any food poisoning.

Apply sunscreen: Another summer health problem is sunburn which can have long-term consequences, even an increased risk of skin cancer. This can be effectively mitigated by applying sunscreen lotion that offers broad spectrum coverage, with a Sun Protection Factor of 30 or higher. Midday sun can be the biggest deterrent, which is why Oman’s government compulsorily applies a work ban during the peak noon hours. Outdoor work or otherwise, it is essential to avoid exposure to midday sun or at least use a protective umbrella to block the harmful rays. Also, wearing cotton clothes with long sleeves and hats are all advisable when going outdoors.

Heed heat exhaustion symptoms: Heat exhaustion symptoms include increased pulse rate, dizziness, fatigue, nausea, headache, and cramps. Heat exhaustion could even lead to heatstroke which requires immediate medical attention. To ensure safety during excessively hot days, it is imperative to heed the symptoms and take immediate action. Find an air-conditioned room or public place, stop physical activities, drink enough water, and get some rest.

Like everything else about health and safety, prevention is more effective than treatment in heatstroke as well.

In conclusion, it is imperative to remember that staying indoors is not an option for everyone. So, follow the easy guidelines, stay hydrated, eat the right foods, use sunscreen, and workout indoors or go for walks when the sun is down.