How to stay active in hot weather?
Reem Qasim - It is natural to feel more tired, experience sleep disturbances, and have lower energy levels during periods of extreme heat, but some signs may indicate a problem that warrants attention. Dr. Marise Zalieski-Zamenhof, a general practitioner, explains in an interview with NotreTemps magazine how to distinguish between fatigue related to high temperatures and conditions that require medical consultation, noting that some simple habits help the body adapt to the heat, maintain energy, and reduce feelings of exhaustion, such as drinking water regularly, wearing light and loose clothing, avoiding physical exertion during peak hours, and keeping the body as cool as possible.
◄ Why does heat exhaust the body? When temperatures rise, the body works harder to maintain its temperature at around 37 degrees Celsius. Dr. Marise Zalieski-Zamenhof says, "When it is very hot, the body expends more energy to maintain a stable internal temperature. We sweat more, leading to water and mineral loss. Sleep also becomes less restful, and appetite may decrease." This heat-induced fatigue is usually temporary and improves with rest, adequate water intake, and spending a few hours in a cooler environment.
◄ Fatigue, dizziness, and confusion However, we should not always attribute certain symptoms solely to heat. The doctor warns, "If fatigue persists despite rest or is accompanied by general malaise, dizziness, confusion, difficulty walking, reduced sweating despite the heat, fever, or decreased urination, it may indicate heatstroke." Conditions involving loss of consciousness, difficulty breathing, or general deterioration in health when body temperature exceeds 40 degrees Celsius require immediate medical attention.
◾ Who is most vulnerable to the effects of extreme heat? Some groups are more susceptible to the effects of extreme heat, such as infants, young children, the elderly, pregnant women, and people with chronic diseases, such as heart, respiratory, and kidney conditions. Dr. Marise Zalieski-Zamenhof explains that rising temperatures put additional pressure on the cardiovascular system, as the body works harder to adapt to temperature changes. Respiratory health may also be affected, especially with prolonged use of air conditioning. Therefore, people with diabetes, workers in hot environments, and athletes exercising during peak heat hours should exercise caution and take necessary precautions. Additionally, some medications, such as diuretics, antipsychotics, and certain blood pressure-lowering drugs, may increase the body's sensitivity to heat.
◄ Tips to avoid summer fatigue To help the body better adapt to high temperatures, avoid exhaustion, and maintain energy, it is recommended to follow some simple habits, including:
1. Drinking water regularly, even without feeling thirsty.
2. Keeping the body cool during peak heat hours and avoiding direct sun exposure.
3. Closing windows and curtains during the day.
4. Wearing light, loose, light-colored clothing made of cotton or linen.
5. Limiting physical exertion between 11 a.m. and 6 p.m.
6. Taking lukewarm showers to maintain skin moisture.
