Severe heat waves are a common challenge in Saudi Arabia. However, many expect new record highs in hot weather. Educate your patients on how to safely manage the heat and protect themselves against illness with these tips.
1. Know Your Risk
Hot weather is more dangerous for certain people, including older adults, children, pregnant people, and people with certain medical conditions, such as diabetes, respiratory or heart disease, or mental health conditions. Be extra careful in the heat, practice self-care, and pay attention to how you feel.
2. Stay Hydrated
Hydration is essential in hot temperatures. Your body loses heat and water through sweat, which helps keep you cool in high temperatures. However, if you don’t drink fluids, you will become dehydrated, and your body temperature will rise.
Drink plenty of liquids regularly throughout the day before you feel thirsty to help cool your body and replace lost fluids. Water is the best choice. Most adults should aim to drink 1.5 – 2L of water every day. If you are exercising or working outdoors, aim to drink 1 cup each hour.
3. Limit Sun Exposure During Peak Sun Hours
In Saudi Arabia, the UV index often exceeds 11 during summer months, indicating extreme levels of radiation. This increases the risk of sunburn and heat-related illnesses. Limit sun exposure when the sun is strongest, typically between 11 a.m. and 3 p.m. If you must be outside, stay in shady areas.
4. Wear Sunscreen
Apply sunscreen daily to protect your skin from sunburn and sun damage. Use a broad-spectrum sunscreen with at least 30 SPF and reapply often. Cover your skin with breathable clothing, and wear a wide-brimmed hat or other lightweight head covering.
5. Stay Cool
Staying cool helps you better manage heat waves and avoid heat-related illness. If you work outside or in hot environments, take regular breaks in the shade. Take off gear or extra clothing to quickly cool down. If possible, bring a small personal fan to use.
In addition, keep your house cool so you can escape the heat. Avoid cooking if possible, and turn on your air conditioner. If you don’t have one, open your windows at night to let the cool air in. Use awnings and blinds to keep the sun out.
If your house is too hot, take cool showers or visit air-conditioned public spaces like a library, shopping mall, or grocery store.
6. Watch for Symptoms of Heat Illness
Heat-related illness is serious and can quickly become life-threatening. Pay attention to how you feel, and avoid the heat and sun if you feel unwell.
If you experience symptoms of heat exhaustion, find shade, drink water, and cool your body. Symptoms of heat exhaustion include:
- Headache
- Nausea
- Vomiting
- Dizziness
- Fainting
- Fast heartbeat and breathing
- Extreme thirst
- Decreased urination
7. Be Aware of Water Contamination
Hot weather encourages the growth of bacteria and other organisms in bodies of water, increasing the risk of contamination with toxic algae or cholera. If you plan to swim in outdoor pools, lakes, or the ocean, pay attention to the water and check notices before you go. If there is a blue-green bloom, the water may be contaminated.
Exposure to algae can cause a skin rash, itchy and irritated eyes, and flu-like symptoms, such as diarrhea, nausea, vomiting, abdominal pain, and headache.
Educating Patients
Promote healthy habits and self-care among your patients with the latest evidence-based research and guidelines. Join MDBriefCase for free and stay up-to-date.
