BEAT THE HEAT

MUSCAT, APRIL 6

As summer temperatures soar, concerns arise about how to best protect ourselves, our children, and the elderly from the dangers of heatwaves.

High temperatures, combined with humidity, are not only uncomfortable but can also pose serious health risks. Without proper precautions, extreme heat can lead to heatstroke or even death, affecting people in different ways depending on their age, health condition and environment.

Those most at risk during heatwaves include infants, young children, the elderly and individuals with chronic conditions such as heart and lung diseases. Outdoor workers and those without access to adequate cooling or chilled water are also more vulnerable.

When temperatures climb, the body works harder to regulate heat. Blood vessels expand, lowering blood pressure and forcing the heart to pump more vigorously. This can lead to heat-related symptoms such as swollen feet or heat rash. At the same time, sweating results in fluid and salt loss, disrupting the body’s natural balance and increasing the risk of cardiovascular complications.

Common signs of heat exhaustion include dizziness, nausea, fainting, confusion, muscle cramps, headaches, excessive sweating and general fatigue. Children are especially susceptible to heatstroke due to their underdeveloped body systems, which cause them to overheat more easily. Since they may not be able to clearly express their discomfort, parents should be vigilant for symptoms such as dry mouth and tongue, reduced tears when crying, fewer wet diapers, fever and fatigue.

To safeguard children during heatwaves, it's essential to ensure they remain well-hydrated, are not exposed to direct sunlight and wear light-coloured, breathable clothing.

In recent years, extreme heatwaves have become more frequent and intense, an alarming sign of the ongoing climate crisis. Staying cool and hydrated is now more important than ever.

Experts advise drinking plenty of water and natural fluids throughout the day while avoiding caffeinated beverages, which promote dehydration. Including water-rich foods in the diet - such as watermelon, oranges, peaches, berries, grapes and cucumbers - helps replenish lost fluids and maintain internal balance.

Limiting outdoor activities during the hottest parts of the day is equally important. If exercise is necessary, choosing low-impact workouts like yoga or Pilates can help minimise strain.

Wearing loose, light-coloured clothing made from breathable fabric is highly recommended. Additionally, using hats, sunglasses, umbrellas and sunscreen can further protect against the sun’s harmful effects.

While the physical dangers of heat are widely known, its psychological impact is often overlooked. Excessive heat can cause mood swings, irritability and difficulty concentrating. It can disrupt sleep, affect appetite and increase feelings of fatigue and stress.

For those with pre-existing mental health issues, heatwaves can worsen symptoms. Social withdrawal due to the extreme weather can also lead to feelings of isolation and loneliness.

Ultimately, the best protection against the damage caused by heatwaves is prevention. By staying informed and following simple daily precautions, we can reduce risks for ourselves and others - especially the most vulnerable members of our communities. With mindful care and thoughtful action, we can endure the summer safely and healthily.