As summer temperatures rise across the UAE, health professionals are encouraging residents to rethink how they spend time outdoors. From drinking habits to clothing choices, small adjustments can make a meaningful difference in how the body handles extreme heat.

Is drinking water alone enough?

It is a common belief that staying hydrated simply means drinking enough water, but doctors say the situation is more complex. Waiting until you feel thirsty is not enough, as mild dehydration has already begun by that point. Sipping water regularly throughout the day is more effective than drinking large amounts at once. For those sweating heavily over several hours, replacing electrolytes becomes just as important as drinking water.

Drinking excessive plain water without electrolyte replacement can lead to a dangerous drop in sodium levels. Both water and electrolytes should be part of any hydration plan, especially after more than an hour in the heat. Starting the day already well hydrated also helps the skin stay more resilient under prolonged sun exposure.

Does clothing really matter?

More than most people realize. Lightweight, breathable fabrics such as cotton or moisture wicking materials allow sweat to evaporate, which helps regulate skin temperature and reduces the risk of heat related skin issues. Tight, non breathable fabrics trap sweat and cause friction and irritation.

Color matters as well. Lighter shades reflect sunlight and reduce heat absorption, while darker colors do the opposite. However, fit and fabric are just as important as color. Loose clothing improves airflow, and adequate coverage can actually offer more protection than bare skin, as long as the fabric remains breathable. Covering up wisely is often more protective than exposing skin, particularly during peak sun hours.

Cotton remains a top choice for summer, as it absorbs sweat and allows the skin to breathe. Modern moisture wicking synthetics are a reasonable alternative, but heavy, non breathable materials should be avoided.

Can what you eat and drink help?

Certain foods can support heat tolerance, but there are no magic cooling foods. Water rich foods such as watermelon, cucumber, citrus fruits and yogurt are genuinely useful for supporting overall hydration and helping the skin maintain its natural barrier. Still, consistent fluid intake should not be replaced by food alone.

Cool fluids, though not ice cold, are ideal because they improve comfort and encourage regular drinking. Large meals, excess caffeine and sugary drinks can work against you. Heavy meals increase metabolic heat, while too much caffeine or sugar can contribute to dehydration. Spicy foods and herbal drinks, despite popular belief, do not significantly reduce body temperature.

When is it actually safe to be outside?

The safest times to be outdoors are early morning before 9am and late evening. The period between 11am and 4pm carries the highest risk. The danger of severe heat related illness increases dramatically during these hours.

UV radiation peaks during this same stretch. Sun exposure is just as important as heat when planning your day. UV rays are strongest from late morning through mid afternoon, raising the risk of sunburn, pigmentation changes, and long term skin damage.

If outdoor activity during peak hours is unavoidable, broad spectrum sunscreen, protective clothing and a hat are essential, with sunscreen reapplied consistently throughout the day. Taking regular breaks in the shade every 30 to 60 minutes and using cooling tools such as fans or damp cloths can also help.

Watch for warning signs including lightheadedness, a rapid heartbeat and confusion. The overall advice from health professionals is simple: plan your day around the heat rather than trying to endure it.