How to Stay Healthy During Qatar's Extreme Summer Heat

6 ways to stay healthy in the heat

Hydrate constantly
Drink cool water every 15–20 minutes, even if you don't feel thirsty. For every hour spent outdoors, aim for at least two glasses (500ml). Carry a bottle at all times.

Avoid peak hours outdoors
Stay indoors between 10am and 4pm. Plan exercise, errands, and outdoor activities in the early morning or after sunset — when temperatures drop significantly.

Dress smart
Wear lightweight, loose-fitting, light-coloured clothing. Cotton and linen are ideal. Always cover your head with a hat or scarf when stepping outside.

Eat light and nutritious
Choose smaller, more frequent meals over heavy ones. Fruits and vegetables with high water content — watermelon, cucumber, oranges — help maintain hydration levels naturally.

Use sun protection
Apply SPF 50+ sunscreen before going outdoors and reapply every two hours. Sunglasses with UV protection and an umbrella also reduce heat exposure significantly.

Cut out dehydrating drinks
Avoid tea, coffee, energy drinks, and fizzy sodas during peak hours. These accelerate fluid loss. If you drink alcohol, balance every glass with a full glass of water.

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