We all know summer here isn’t just hot. It’s relentless. Some days it feels like walking through an oven. The heat doesn’t just make you uncomfortable, it can make you seriously ill.
At Shifa Al Khobar, we see a spike in patients during peak summer months. Many come in dizzy, weak, or severely dehydrated. Some need emergency care. What’s heartbreaking is that most of these cases could’ve been avoided with a few simple steps.
We’re sharing this because we’d rather see you doing fine than facing something you could’ve avoided.
Let’s break it down.
Your Body Can Overheat Faster Than You Think
Your body is built to stay within a safe temperature range. It does that by sweating, which cools you as the moisture evaporates. But when the air is hot, humid, or still, sweat doesn’t work as well. If you’re losing fluids and not replacing them, your body starts to struggle.
Once that cooling system fails, heat builds up. That’s when symptoms start, headaches, cramps, fatigue, or confusion. If not caught in time, it can lead to heatstroke, which is a medical emergency.
This isn’t just about older people or those with illnesses. Healthy adults, teenagers, even athletes can suffer if they push through the warning signs.
Keep Water Within Reach at All Times
Forget the old advice about drinking “when you’re thirsty.” In extreme heat, that’s not enough.
Get ahead of dehydration. Sip water throughout the day. Keep a bottle with you at work, in the car, on your prayer mat, wherever you spend time.
If you’re sweating heavily or working outdoors, add an electrolyte drink once or twice a day. Avoid sugary sodas, energy drinks, or anything with too much caffeine, they can make things worse.
You can also get water from foods: watermelon, cucumbers, oranges, and soups all help.
Rethink Your Routine in Hot Weather
This is something we remind patients of all the time: your daily routine in the summer shouldn’t look the same as it does in cooler months.
- Exercise early or late: If you’re going for a walk or working out, do it before 9 am or after sunset.
- Reschedule routines: Try not to go out between 11 am and 4 pm. That’s when the heat peaks.
- Rest more often: Even if you’re used to pushing through fatigue, don’t. Take breaks. Let your body reset.
- Take extra care if you work outside: Wear light, breathable clothes, drink water regularly, and take shade breaks. Try to avoid heavy work during peak heat hours.
If you’re fasting or taking care of children or elders, you need to be even more aware of the heat.
Lighten Up — Literally
Wear loose, breathable clothing. Cotton is your friend. Light colors reflect sunlight. Dark colors absorb heat and trap it against your skin.
Cover your head with a hat or scarf when outside. And if you’re driving, use a windshield shade and try to park in the shade when possible.
Bonus tip: always carry a small towel or cloth you can wet and place on the back of your neck if you start to feel overheated. It helps more than you might think.
Air Conditioning Isn’t a Luxury — It’s Protection
Many people hesitate to run the AC or think it’s unnecessary. But when it’s 45 degrees or more outside, even a few hours in a cool space can prevent serious health problems.
If you don’t have air conditioning at home, go to a mall, library, or visit someone who does. Shifa Al Khobar is always here and always air-conditioned, for anyone who needs help managing heat stress.
Know When Something’s Not Right
You should never ignore signs that your body is overheating. These include:
- Feeling weak or dizzy
- Muscle cramps
- Heavy sweating followed by dry skin
- Nausea or vomiting
- Fast heartbeat
- Confusion
- Trouble standing or speaking
If you see these in yourself or someone else, move to a cooler space immediately. Use cold clothes. Offer small sips of water. And if symptoms continue or worsen, come to us or call emergency services. Minutes matter.
Sunscreen Matters Too
Even if you’re not lying on a beach, your skin still needs protection. Daily sunscreen use helps prevent sunburn, which not only damages your skin but makes it harder for your body to cool down.
Go with SPF 30 or higher. Apply it 15 minutes before you go out and reapply if you’re sweating or staying out for more than two hours.
Don’t Forget Others
One of the best things you can do in this weather is to check on people around you.
Call your parents. Ask your neighbor if they’ve had water today. Make sure kids aren’t playing outside for too long. And never, ever leave anyone in a parked car, not a child, not an adult, not even for a minute.
Heat builds fast in cars. Tragedies happen in silence. Let’s not let that happen.
From Our Team to You
We’re not sharing all of this to worry you. We’re sharing it because prevention works. And we’d rather see our community healthy and safe than overwhelmed by preventable emergencies.
At Shifa Al Khobar, we care for people every day, but we believe true care means helping you avoid illness in the first place.
Drink water. Rest more. Listen to your body. Don’t underestimate the heat.
And if something feels off, don’t wait. We’re here to help.