STAY SAFE IN SUMMER HEAT

Muscat, May 9

As Oman experiences increasingly high temperatures during the summer months, it is crucial for residents and visitors alike to adopt effective strategies to safeguard their health and well-being. The combination of intense heat and humidity can lead to serious health risks, particularly for vulnerable populations such as children, the elderly and those with pre-existing medical conditions.

As experts advise, staying hydrated, avoiding peak heat hours, dressing appropriately, utilising shade and cooling areas, recognising signs of heat-related illnesses, focusing on nutrition and educating about sun safety — individuals in Oman can significantly reduce their risk of health complications associated with rising temperatures.

As climate change continues to influence weather patterns globally, they say being proactive about personal safety becomes increasingly important. One of the most critical aspects of staying safe in extreme heat is maintaining proper hydration. It is recommended that individuals drink plenty of water throughout the day, especially before, during and after outdoor activities.

Parents should encourage children to drink regularly, as they may not recognise their need for fluids until they are already dehydrated. Access to water should be facilitated by placing water coolers in easily accessible areas within schools and public spaces.

To minimise exposure to extreme temperatures, it is advisable to limit outdoor activities during peak heat hours, typically between 12:30 PM and 3:30 PM, hence the need for schools to adjust schedules accordingly by planning physical education classes or outdoor events for early morning or late afternoon when temperatures are cooler. This practice not only protects against heat-related illnesses but also enhances overall comfort.

Wearing lightweight, breathable clothing made from natural fabrics such as cotton or linen can significantly reduce discomfort in hot weather. Light-coloured clothing reflects sunlight rather than absorbing it, helping to keep the body cooler. Additionally, wearing hats and sunglasses can provide further protection against harmful UV rays.

Accessing shaded areas or air-conditioned environments can help mitigate the effects of extreme heat. Schools and workplaces should ensure that there are adequate shaded spots available for breaks during outdoor activities. If air conditioning is available at home or work, it should be used effectively to maintain a comfortable indoor temperature.

Awareness of the symptoms associated with heat exhaustion and heatstroke is vital. Common signs include dizziness, nausea, excessive sweating, confusion and fatigue. Individuals experiencing these symptoms should seek immediate relief by moving to a cooler environment and hydrating adequately. Parents must be vigilant about recognising these signs in children who may not articulate their discomfort clearly.

In addition to hydration, diet plays a significant role in managing body temperature. Consuming water-rich foods such as cucumbers, watermelon, oranges and yoghurt can help maintain hydration levels while providing essential nutrients. Conversely, it is advisable to avoid heavy meals that require extensive digestion during hot weather.

Education about sun safety practices is also essential for all age groups. Applying sunscreen before going outdoors helps protect against sunburns and long-term skin damage.

COMMON HEALTH RISKS

— Sunburn: Prolonged exposure to direct sunlight can lead to sunburn, which is particularly concerning for children who spend time outdoors. Adults are also at risk if they do not take precautions.

— Dehydration: High temperatures can lead to dehydration, especially when individuals forget to drink water during outdoor activities. Symptoms include thirst, dry mouth, fatigue and dizziness.

— Heat Exhaustion: Extended exposure to high temperatures can result in heat exhaustion or even heatstroke, which requires immediate medical attention. Symptoms of heat exhaustion include increased pulse rate, dizziness, muscle cramps, nausea and headaches.