A simple act of kindness can sometimes slice through this sweltering heat providing cool compassion to those toiling in the heat. And when the heat swells, such acts are often witnessed here in Oman. It is not uncommon to see both Omanis and residents alike purchasing cold bottles of water and juices and distributing them to outdoor workers. Some even install water coolers outside their homes and these provide much-needed relief to all in that area: construction workers, passers-by in the heat, and children playing outside. Some are known to create small pool-like areas for the ones that are most hit by the relentless heat: birds and strays. But, while there is no paucity for kindness among the people of the Sultanate, there is also a need to take precautions and do everything possible to beat the heat, as the merciless scorching summer is beating down on all of us. It has not been an easy April and temperatures are as high as ever this May and it may get hotter!
When the heat hits the roof and permeates into us, it can be quite exhausting for the body (mind and soul), leaving us tired, weakened and dehydrated.
Black & White spoke to DR WAHID KHAN, specialist internal medicine and critical care, Apollo Super Specialty Hospital, in Al Hail. The latter provided many tips and ways to beat the heat. But his biggest advice for all is to drink water, even if one does not feel the urge. “Don’t wait till you are dehydrated,” he exhorts the public.
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Could we look at very simple and easy-to-do tips to keep us not only safe, but shipshape and hydrated this hot summer?
Drink water before you feel thirsty
Summer is here and one of the important things to do is drink water regularly. When it is hot outside our body loses water fast because we sweat a lot even when we are inside our homes. Do not wait until you feel thirsty drink water all day long. People who work outside during the day needs to be extra careful and drink plenty of water. We can also drink coconut water, buttermilk, ORS if possible. Eat fruits like watermelon and oranges that have a lot of water in them to stay hydrated.
Eat food that’s light and easy to digest
When it is very hot outside eating heavy meals can make us feel lazy. Summer is a time to eat light food like salads, fruits, yoghurt and food that we grill at home. Fresh vegetables and fruits that are available in summer help us get back the vitamins and minerals that we lose when we sweat. It is also better to avoid drinking too much coffee and sugary drinks because they can make us lose more water.
Wear clothes that keep us cool
We should wear clothes that are loose and light in colour like cotton clothes because they help us stay cool and dry. Dark or tight clothes can make us feel hot. When we go outside, we should wear a hat and/or sunglasses whenever possible. We should carry an umbrella to protect ourselves from the sun. We should also wear shoes that are comfortable especially when we walk on hot roads.
Try to stay indoors when it’s very hot outside
The sun is very strong between 10 am in the morning and 5pm in the evening. If we can we should try to stay indoors during this time or go out early in the morning or evening when it is not so hot. Even if we are outside for a short time when it is very hot we can get dehydrated fast and feel tired, especially children, old people and people who are not well.
Exercise carefully during summer
We need to be careful when it is hot outside. We should try to exercise in the morning or after the sun sets. When it is very hot we should not exercise much and we should listen to our body. If we feel dizzy, tired or get a headache when we exercise, we should take rest.
Keep our homes cool
We can keep our homes cool by closing the curtains when it’s hot outside using fans and making sure that the air in our home is fresh. Air conditioners can help us stay cool when it is hot outside especially for older people and people who are not well.
What advice would you give to those who have to work outside in the sweltering heat?
People who work outdoors are at a risk of getting dehydration, heat exhaustion and heat stroke. It is really important to take steps to prevent these things from happening.
* You should drink water all the time even if you do not feel like you need a drink. It is better to drink a water often than to wait until you are dehydrated.
* Whenever you can do take breaks in the shade or in a place. This will help you stay safe.
* Wear clothes that are light in colour and will help keep you cool. You should also wear a hat or something to cover your head.
* Try not to work hard when it is really hot outside. If you can take a break and Rest in a cool place.
* If you have a towel, make it wet so that it can help keep you cool or use a spray bottle of water.
* People who work outdoors should never ignore feeling dizzy, confused or weak. If you are sweating too much or have muscle cramps you need to tell someone.
* Employers should make sure that workers look out for each other. This is called a buddy system. Workers can watch for signs of heat exhaustion or heat stroke, in their co-workers. Get them help if they need it. People who work outdoors need to take care of each other when it’s hot outside.
What are the warning signs of a mild heat stroke?
It is really important to recognize the signs of heat-related illness on because it can get a lot worse very quickly. Heat-related illness can worsen rapidly. When someone gets heat-related illness they will probably show some warning signs. These heat-related illness warning signs include:
* They will sweat too much
* They will feel extremely tired or weak
* They will feel dizzy or light-headed
* They will have a headache
* They will have muscle cramps
* They will feel sick to their stomach and may Throw up
* Their heart will beat fast
* They will feel really irritable or confused
* Their skin will be hot and flushed
If someone shows these heat-related illness symptoms they should do few things right away. The person, with heat-related illness should move to a place, rest by loosening their clothing, drink some water and go see a doctor if their heat-related illness symptoms do not get better or start to get worser.
What would you say to the many adventurers who still venture out to explore Oman’s great outdoors and brave the heat?
Oman has mountains, deserts, wadis and coastlines. Exploring in the summer needs careful planning.
* Avoid hiking or desert trips during the hot part of the day.
* Never travel alone in areas when it is extremely hot.
* Carry water more than you think you will need.
* Inform someone about your route. When you expect to return.
* Wear clothing, sunscreen and a hat.
* Take breaks and do not ignore early signs of dehydration or exhaustion.
* Ensure your vehicle is well-maintained and has emergency supplies.
* Children, adults and people, with medical conditions must be extra careful.
Adventure is best enjoyed when you are safe. In Oman’s summer you must prepare. It is not optional. It is essential. Oman’s summer can be very hot. So take care.
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Summer is the harbinger of good things too
By Mahdi Al Khayari
MUSCAT — Summer heat in Oman is not just the sizzling sun beating down on one and all but also the harbinger of good things. There is a unique, positive shift in the landscape and lifestyle, people note.
Beyond that, the metamorphosis of a dry, arid and hot Salalah into a lush green paradise during the Khareef season and cool and pleasant temperatures in Jebel Akdhar and Jebel Shams are other highlights, they note.
“Despite the heat, the greenery and flowing wadis in many places in the country, remain reassuring,” Omani journalist, DAWOOD AL AMRI tells Black & White.
“Yes, we are currently experiencing climate variation in Oman. After the heavy rains, temperatures and humidity have naturally increased due to water evaporation from the soil, creating the familiar ‘kous’ (cloudlike) conditions,” he said, but added that summer brought in a host of positive changes in the country.
“The start of summer in Oman is a tiring transition from spring, bringing intense heat that can affect health and make it hard to adapt. However, on a positive note, good things happen. For instance, the heat also ripens date palms and marks the start of the harvest,” NASSER AL KHARUSI, a student, pointed out.
Temperatures are rising and the Sultanate is bracing for a sweltering summer. Meteorologists forecast that the temperatures will rise in most governorates during the coming months.
“Since the end of last week and the beginning of this week, I have noticed a significant rise in temperatures. Especially at noon, when both the heat and humidity increase. “In North Al Batinah, the high temperatures are often accompanied by increased humidity,” MOHAMMED AL AMIRI, a young marketing specialist, noted.
“One must not forget to take precautions and it is imperative to stay hydrated to adapt to this rapid change,” Dawood Amri advised, while Nasser Al Kharusi added that most people escape to cooler climes during the heat.
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