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UAE residents beat the heat with lifestyle changes

Dubai - It is essential to stay hydrated irrespective of the weather.

One in two people in the UAE and Saudi Arabia prefer hanging out with family and friends at home or like to relax by the pool as summer season hits its peak, according to results from a survey.
While a number of those surveyed said that they beat the heat by eating right and staying hydrated, many said that they made changes to their appearance and looks by keeping it basic with no make-up and opting for a shorter haircut.
A YouGov survey done earlier last week showed that 48 per cent of the people surveyed plan a mini vacation to dodge the heat, the number being higher in KSA, where 53 per cent agree to take a vacation compared to 43 per cent in the UAE.
While in the UAE, 48 per cent people are inclined to visit their home country for a vacation, in KSA, 44 per cent prefer escaping to a colder country. 
With summer season at its peak in these countries and August hitting average temperatures between 40-45 degrees Celsius, more than half of the population (57 per cent) makes changes to their eating habits and takes extra care of their skin and hair in response to the soaring temperatures.
From keeping themselves hydrated, choosing a cab over walking on the hot streets, staying indoors and reading a book or visiting a mall, people find many ways to get some respite in the heat.
Drinking lots of water and fresh juices over carbonated beverages seems to be the obvious choice for people to keep themselves hydrated, with 51 per cent respondents saying so.
Close to 60 per cent in the UAE and 43 per cent in KSA make this change to their routine. Around two- thirds of people eat lots of fruits and vegetables like watermelon, cucumber, etc., to keep themselves cool.
As an added precaution, close to half (46 per cent) indicated that they dine out less often during summers, while half of the respondents (51 per cent) said they cut down on oily and spicy food.
Experts, however, say that it is essential to stay hydrated irrespective of the weather. In summer, since the body loses more water than usual, it is necessary to take extra care regarding one's water or fluid intake.
"Fluids carry nutrients to your cells, flush bacteria from your bladder, maintains the fluidity of your joints and prevent constipation," said Dr Wafaa Ayesh, director of clinical nutrition at the Dubai Health Authority (DHA).
"Dehydration can have a noticeable effect if you lose as little as two per cent of your body's water content. Fluid balance is crucial to staying healthy and maintaining the function of every system in your body, which includes your heart, brain and muscles."
According to Dr Wafa, water is almost the best hydrating beverage. "But you also don't want to over-hydrate as it can water down electrolytes. It's important to remember that some beverages can be dehydrating if taken in high amount," she said.
"While hydrating drinks tend to have a dilute amount of carbohydrate, salt and potassium, rehydration drinks will tend to have about 6g carb per 600ml and a small amount of salt," she said.
Yet, no other dietary strategies enjoy the reputation of proven performance and health promoting benefits as the consumption of water, she added. As per the survey, five in every 10 respondents shift to exercising indoors in the harsh weather, more in the mornings than later in the day. A considerable proportion (43 per cent) prefers to go for a swim to unwind and feel refreshed.
According to Dr Rami El Moukari, specialist gastroenterologist at Health Shield Medical Centre, it is very important to keep dehydration at bay as you go about your daily routine.
"Drink at least one glass of water or juice every hour. Often, people underestimate the importance of drinking enough liquids that is why we see common issues such as acid reflux (heartburn) and indigestion that can easily be minimised if enough liquids are ingested," he said.
Skin and haircare regime
While staying hydrated and eating right is the most important thing to do, people also make changes to their skin and haircare regimen.
Five in every 10 respondents said they use more sunscreen/sunblock lotions during the not so balmy days. 
In terms of their appearance and look, 44 per cent people mentioned they like to keep it basic with no make-up and opt for a shorter hair cut to relieve themselves.
Both men (52 per cent) and women (37 per cent) indicated making this change. However, the proportion is higher in KSA, with 52 per cent choosing to go sans make-up compared to 37 per cent in the UAE.
Head of Omnibus Research, Kerry McLaren, said: "A change in season means a change in lifestyle. With summer in full swing, it is but obvious for people to find ways to cool themselves. It appears people prefer staying at home and indulge in indoor activities more during summer time than the other months of the year. It also seems to be a vacation time for a lot of people who prefer escaping to more pleasant ambiences. 
The data was collected online by YouGov Omnibus among 2,009 respondents in Saudi Arabia and the UAE.
asmaalizain@khaleejtimes.com
Tips to beat the heat
Summer-safe diet
Nutrition is one of the most important factors in regulating the way the body responds to heat. Because the body responds to heat through sweating, hydrating the body sufficiently is most important 
Avoid direct sun exposure
Temperatures in the UAE are not the same as in other summer destinations. It is known that the body gradually acclimatises to the heat. When venturing out, wearing cotton clothes in light colours are recommended 
Although it may not come to mind when commuting from one point to another, sunscreen is not a luxury. When working outdoors, frequent breaks must be taken, especially at midday.
Monitor your urine
It may be difficult to understand how your body reacts to heat. There are several indicators, but this one is probably easiest to determine the level of your body's hydration: Monitor your urine.
The darker the colour of your urine, the lower is your body's hydration rate.
How to recognise heat stress
There are three levels of heat stress; heat cramps, heat exhaustion and heat stroke. Heat cramps is the least serious condition. Symptoms are heavy perspiration, feeling tired and thirsty, and experience of painful muscle cramps or muscle spasms. Nausea, loss of appetite and irritability can also be experienced.
 The victim could experience headache and vomiting, a weak but rapid pulse, and faintness. The body temperature is usually above 38°C.
What to do in case of heat stress
In case of a heat stroke, medical assistance should always be sought immediately. Help from surrounding people will prove helpful. While waiting for the assistance, the victim needs to be stripped of his outer clothes and cooled down by applying cold water or a wet sheet. If the victim is conscious, he can sip water. However, the victim may be vomiting. Drinking water is always a good idea.