Amal Al-Sibai Saudi Gazette JEDDAH — A heat wave struck most of the Kingdom's cities this week as temperatures sprung up to as high as 44 degrees in Makkah, 42 in Madinah, 40 in both Riyadh and Dhahran, and 37 in Jeddah. Such high summer temperatures are a cause of concern for the elderly, infants, and young children and they should avoid being outdoors in the hottest times of the day. “The average adult needs to drink 1.5 to 2 liters of fluids per day under moderate weather conditions. In the summer when it gets hot, the amount of fluids should be increased to 2.5 liters per day. The best beverage is pure water, but fresh fruit juices can also be used,” said Dr. Nasruldeen Al-Shareef. School students who wait outside for their ride home after completing exams are at risk of dehydration. Adults and children need to get into the healthy habit of carrying a water bottle wherever we go. Due to air-conditioning inside homes, colleges, work place, and just about everywhere we go, we rarely feel thirsty and so do not have the urge to drink water. Dehydration of the body can occur even though we do not feel thirsty, and this can create several health problems. Even a slight depletion in water levels in the body can have a significant impact on your emotional and physical state. The effects of mild dehydration include poor concentration, headaches, fatigue, impaired sleep, dry and flaky skin, joint problems, sore eyes, and digestive disorders. That means your body will not be optimally functioning. Long term dehydration can cause serious kidney problems. “Many people, especially young students, often neglect drinking enough water and this could lead to dehydration. “School kids should sit in shady areas if they must be outdoors these days and avoid playing and exerting themselves while waiting to be picked up after exams,” added Dr. Ruwaidah Idris. Diet plays an essential role in keeping your body hydrated and cooler. It is no coincidence that the juicy fruits are naturally in season during the summer months, such as watermelons, peaches, strawberries, pineapples, kiwi, and mangoes. Their high water content helps to bring our internal temperatures down and they are easy to digest so the body rapidly absorbs the water and sugar in them. Eat plenty of these fruits this summer. Minimize consumption of coffee and tea because they are diuretics, they increase the amount of fluid lost from your body in urine. Each time you drink a cup of coffee or tea, you need to replenish your body's fluids by drinking a glass of water. Cucumbers are cooling and rejuvenating, and not just to be placed under your dark eyes but to munch on and make green salads with. Cucumbers are a great source of beta-carotene, potassium, magnesium and silica, as well as vitamins C, K and B5. They can help lower blood pressure, keep your body's connective tissue healthy and keep your skin hydrated and smooth. In recent studies, researchers have found promising evidence that cucumbers may also have anti-inflammatory and anti-cancer benefits. Toss in some leafy greens such as spinach, watercress, and parsley and you have a store house of beta-carotene (a pre-cursor to vitamin A), vitamin C, folic acid, and iron.
