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Summer Survival Guide

summer survival guide to beat the heat

Assalaamu Alaikum!

Middle East is no stranger to triple-digit temperatures for most part of the year but what may still be oblivious to many people is the safety, care and the summer foods, brimming with hidden benefits, that one should observe in this raging season of heat.┬áDuring these long, tedious, warmer days we tend to avoid any chore or activity that might make us ‘break a sweat’ even slightly. Adults would like to wish and adopt such a carefree attitude towards their duties that they are on a summer break, whereas “School’s out” flag is what the children can’t wait for.

However, with the following ‘beat-the-heat’ tips, you can survive the scorching temperatures while staying healthy and energized throughout the season :

1. Seasonal Eating
You may have wondered what’s so special about consuming foods that are in the season? Well, as nature would have it – the amount of essential nutrients, vitamins, minerals and of course the taste bursting with flavour is multiplied during this time of the year when fresh produce flourish.
These are just some of the fresh, delicious and healthy choices you can indulge in:

  • Melons – Coolest and the juiciest! Light on stomach yet keeps you satisfied on fewer calories
  • Berries – Good source of fibres and antioxidants which help counter muscle fatigue that builds up during your strenuous activities
  • Mangoes – Summer’s favourite tropical delight. Packed with vitamin A and C
  • Corn – Contains antioxidants which act like natural filters in your body against the damaging sun rays
  • Tomatoes – Natural sunscreen. Protects your skin from sunburns
  • Bottle Gourd – This vegetable may be underrated but it is one of the essential summer foods to include in your diet. Helps regulate blood pressure, protects the heart and purifies the blood

2. Stay Hydrated
The most important summer tip is to increase your fluid intake. Your body tends to lose out on a lot of vital electrolytes with the increased perspiration rate. Water not only fuels your activities throughout the day but also covers up that loss and maintains the healthy balance of salts and minerals in your body.

3. Avoid Excess Caffeine
While coffee could be your usual morning “pick-me-up” or the cold drinks/diet sodas could be your instant grab to quench your thirst, what you might not know is that the caffeine content in them could be dehydrating your body hugely. Instead go for drinks like:

  • Lemonade
  • Coconut Water
  • Barley Water
  • Fresh Fruit Smoothies

4. Apply Sunscreen
Many are still unaware of the importance of applying sunscreen before going outdoors. Repeated unprotected exposure to the sun’s harmful UV rays can result in long-term skin damage. Use a broad spectrum sunscreen with SPF of at least 30 and be sure to reapply at least every 2 hours to maintain the effectiveness of the SPF

5. Comfortable Clothing
While trying to survive the summers, it is best opting for loose and light-colored clothes that will allow your skin to breathe and help you stay cool.