By Desmond Nleya
As Dubai braces for the peak of summer with soaring temperatures often exceeding 45°C, staying hydrated isn’t just important—it’s vital for your health and well-being. The intense heat, combined with the region’s high humidity and dry desert winds, can easily lead to dehydration, heat exhaustion, or worse, heatstroke. Whether you’re a resident, tourist, or outdoor worker, here are key tips to help you stay cool and hydrated during Dubai’s hottest months.
1. Drink More Water—Even Before You Feel Thirsty
Thirst is a late sign of dehydration. In Dubai’s heat, you need to drink at least 2.5 to 3 liters of water daily—and more if you’re active or working outside. Sip water consistently throughout the day rather than drinking large amounts at once. Carry a reusable water bottle and refill it often.
2. Eat Hydrating Foods
Foods with high water content can supplement your fluid intake. Add fruits like watermelon, oranges, strawberries, and cucumbers to your meals. These help replenish lost electrolytes while providing a refreshing energy boost.
3. Avoid Dehydrating Drinks
Caffeinated beverages like coffee, tea, and energy drinks, as well as alcohol, can act as diuretics, increasing water loss. If you must consume them, balance with extra water. Opt instead for natural fruit juices, coconut water, or herbal iced teas.
4. Dress Smart
Wear light-colored, loose-fitting, breathable clothing made of cotton or linen. These fabrics help your body stay cool and reduce sweating. Don’t forget to wear a wide-brimmed hat and UV-protective sunglasses if you’re outdoors.
5. Time Outdoor Activities Wisely
Avoid outdoor exertion between 12 PM and 4 PM, when the sun is at its most intense. Schedule errands or exercise early in the morning or after sunset. Use shaded paths and public spaces with cooling stations where available.
6. Monitor Your Urine
The color of your urine is a quick hydration check. Clear to light-yellow urine usually indicates good hydration. If it’s dark or amber-colored, it’s time to up your fluid intake.
7. Use Electrolytes
Sweating not only depletes water but also essential salts. Replenish electrolytes by drinking ORS (oral rehydration solutions) or sports drinks after prolonged outdoor exposure. Natural options like lemon water with a pinch of salt also work.
8. Keep Indoor Air Moist
Air conditioners dry the air and your skin. Use a humidifier or keep bowls of water around the house to improve indoor humidity. Moisturize your skin and lips to prevent cracking due to dehydration.
9. Be Cautious with Children and the Elderly
Kids and elderly people are more vulnerable to heat-related illnesses. Ensure they drink water regularly, stay indoors during peak hours, and wear appropriate clothing.
10. Recognize Signs of Dehydration
Symptoms include dry mouth, dizziness, headache, fatigue, rapid heartbeat, and in severe cases, confusion or fainting. Seek medical attention if you or someone around you shows these signs.
Final Word
Hydration is not just about quenching your thirst—it’s a line of defense against the intense desert heat. In Dubai, where the sun shows no mercy in the summer months, staying hydrated is a daily discipline. Make water your best friend, plan your day wisely, and listen to your body. Stay safe, stay cool, and beat the heat!
Stay refreshed, Dubai!
