As Zimbabwe heads into the peak of the summer season, temperatures continue to soar, with the sun’s scorching heat becoming a daily concern.
With the rising temperatures, health experts are urging citizens to take necessary precautions to avoid heat-related illnesses and stay healthy during this hot period.
Medical professionals warn that prolonged exposure to high temperatures can lead to dehydration, heat exhaustion, and in severe cases, heatstroke. Dr. Tatenda Mazhindu, a Harare-based general practitioner, emphasized the importance of staying hydrated and minimizing time spent outdoors during the hottest parts of the day.
“People should drink plenty of water, even when they are not thirsty, to avoid dehydration. It’s also crucial to wear light, loose-fitting clothing and stay in shaded or cool areas as much as possible,” advised Dr. Mazhindu.
Signs of Heat Exhaustion and Dehydration Heat exhaustion can manifest through symptoms like dizziness, headache, excessive sweating, fatigue, and muscle cramps. If these signs appear, it is essential to find a cooler environment, rehydrate immediately, and rest to prevent the condition from escalating into heatstroke, which can be life-threatening.
Dehydration is another common risk, especially for children, the elderly, and those engaging in outdoor activities. “Thirst, dry mouth, and dark-colored urine are signs of dehydration. People must ensure they carry water with them at all times, especially when moving around in the sun,” Dr. Mazhindu added.
Precautions for Vulnerable Groups The elderly, young children, and people with pre-existing medical conditions are particularly vulnerable to the effects of high temperatures. Experts suggest that these groups stay indoors during peak heat hours (typically from 11 a.m. to 3 p.m.), maintain regular fluid intake, and avoid physical exertion that could lead to overheating.
“Parents should ensure children are properly hydrated and dressed in light clothing. Elderly individuals should have access to cool areas and avoid outdoor activities when temperatures are at their highest,” Dr. Mazhindu advised.
Sunscreen and Skin Protection Dermatologists also emphasize the importance of protecting the skin from harmful UV rays. Sunscreen with an SPF of at least 30 should be applied when going outside, even for short periods. Wearing wide-brimmed hats, sunglasses, and seeking shade can also reduce the risk of sunburn and skin damage.
Food and Diet Tips for Summer Nutritionists recommend consuming light meals that are easy to digest during the hot season. Fresh fruits, salads, and water-rich foods like cucumbers and melons are excellent choices to help keep the body cool and hydrated.
“Avoid heavy, oily, or spicy foods that generate body heat. Instead, focus on fruits and vegetables that have high water content. This will not only aid digestion but also help regulate body temperature,” said nutritionist Rutendo Moyo.
Conclusion As the summer heat intensifies, taking preventive measures is key to staying healthy and avoiding the adverse effects of the rising temperatures. Medical experts recommend staying hydrated, avoiding direct sunlight during peak hours, protecting the skin, and maintaining a balanced diet. By following these guidelines, Zimbabweans can enjoy a safer and healthier summer season.
