Frequently Asked Questions

In this article, Dr. Fadi Hamwi, Consultant Internal Medicine, addresses a selection of the most frequently asked health related questions.

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What is heat exhaustion and how can we prevent it?

Heat exhaustion is a condition caused by exposure to high temperatures, particularly when combined with high humidity and strenuous physical activity. This can cause inability of the body to regulate your core temperature to be maintained around 37-degree C.

In hot weather, the body cools itself by the evaporation of sweat. However, when overexerted in hot and humid weather, the body’s ability to cool itself efficiently reduces, as a result you might develop heat exhaustion which can include the following symptoms:

Excessive sweating & fatigue
Dizziness
Headache
Nausea
Muscle cramps
Fainting

If heat exhaustion is not recognized and treated promptly it can lead to heat stroke – a life threatening condition that occurs when your core body temperature reaches 40 C or higher. It requires urgent medical attention to prevent damage to brain and other vital organs that could lead to death.

You can take several precautionary measures to prevent heat exhaustion and heat stroke in the summer when the temperature rise.

Wear loose fitting and lightweight clothes, as tight-fitting clothes prevent your body from cooling down properly
Protect yourself against sunburn as it affects the body’s ability to cool down. Ensure to wear a hat and sunglasses and apply a broad-spectrum sunscreen with SPF 15 at least
Drink plenty of water
Get acclimated
Limit your sun exposure during the hottest times of the day
Be extra cautious if you suffer from chronic heart condition or if you are taking certain medications like diuretics that will put you at higher risk of heat related illness
Finally, and more importantly, never leave anyone in a parked car in the summertime.

What is an adequate daily water intake?

Water is the principal composition of the body, and it makes up about 50-70% of body weight. Drinking less than the adequate amount of water can lead to dehydration and increased risk of heat related illnesses.

The US national Academies of Sciences and Engineering and Medicine recommends 11.5 cups (2.7 liters) a day for women and 15.5 cups (3.7 liters) a day for men. This includes water consumed from beverages and food. It is estimated that 20% of the body’s’ water requirements are met through the food we eat.

You might need to increase your water intake if.

you are in a hot and humid area
your diet is high in caffeinated drinks or salt
you have an infection or fever
you have vomiting or diarrhea

How do we maintain a good level of vitamin D?

Vitamin D is a very important vitamin that most people don’t get enough of naturally. It is estimated that 30-50% of the population in the UAE have vitamin D deficiency.

When your skin is exposed to the sun, the ultraviolet B ray (UVB) induces the cholesterol in the skin to produce vitamin D. It is important to keep in mind that UVB can’t penetrate through clothing and windows which is why direct skin exposure is required.

Dietary sources of vitamin D usually provides only about 10% of the body’s actual requirement. Foods that have relatively high amount of vitamin D include oily fish like tuna and salmon, mushroom, eggs, and fortified milk products.

To maintain a healthy blood level of vitamin D, it is recommended to get 10-30 minutes of direct sunlight exposure midday, at least 3 times per week. Wearing a tank top and shorts will allow enough exposed skin to produce vitamin D.

It is also essential to keep in mind the risks associated with this, as sun exposure is a well-known risk of skin cancer. Many specialists recommend against this practice and advise to take oral vitamin D supplements instead.

The required dose of vitamin D varies depending on many factors like the blood level, ethnicity, age and weight. For those who have vitamin D deficiency, the initial treatment phase which last up to 3 months using high dosages of vitamin D will be determined by the treating physician. This routine will need to be followed by long term maintenance with a daily dose of 1000 – 4000 IU.

What are the tips for a safe outdoor workout in the summer?

Know your risks – you will need to take extra precautions in certain cases;

if you are older
don’t work out very often
have fever or acute illness
suffer from cardiac or respiratory disease
take certain medications like diuretics

You need to get acclimated to the heat first and begin with a shorter duration of workout. Increase your timings and intensity gradually over a period of 10-14 days
Wear loose fitting and light clothes to allow your body to cool down properly
Apply sun protection with at least 15 SPF on exposed body parts
Keep yourself well hydrated by drinking enough water and eating water rich food throughout the day and avoid large meals prior to your workout
Avoid mid-day workouts outdoor. Choose areas with shade as much as possible