Get ready to face sizzling hot days in UAE

Abu Dhabi - Health experts are urging the public to take early precautions

The sizzling summer is just around the corner in the UAE, and health experts are urging the public to take early precautions.
Rob Donker, a fitness professional and nutritionist, said the residents must be extra vigilant about their health and wellbeing in summer, when temperatures easily rise to well above 40 degrees Celsius. "Do not underestimate the importance of regular exercise, and although UAE's summer might mean less outdoor activities, there are still countless ways of getting your daily fix indoors."
The UAE-based nutritionist said that outdoor activities during UAE's hot climate could in fact be beneficial for many, particularly athletes and those that are already into the fitness game.
Donker added: "Just 40 minutes to one hour of outdoor activities will be enough and will not have much repercussion, as long as you protect your skin with sun screen lotions and keep hydrated. Outdoor activities in summer actually make exercising more interesting, because you are training in oxygen-sacked conditions, which could essentially help you perform better than in normal conditions, especially those that are already athletic."
He noted that there is always time to exercise, even for those that claim they are too busy and caught up with family or work.
"You can always make time for your wellbeing and just half an hour of walking or swimming can make a huge difference to your health."
Donker also recommends high intensity intervals as workouts for those with busy schedules.
"Performing body weight or aerobic exercises at high intensity intervals (20 seconds followed by a rest of 40 seconds) can be extremely effective in as little as 12-20 minutes. It can also increase the metabolism, muscle efficiency and cardio-respiratory, thus lightly helping you develop your body composition."
Don't take supplements
From a nutritional angle, Rob Donker, said summer often has a natural tendency to "make people crave lighter and healthier meals."
"There is a scientific aspect behind this, meaning that the bodies are urging us to eat meals that are high in water content, including fruits and vegetables, because our bodies craves hydration."
He noted that white meat, such as fish and chicken, are also craved by the body, instead of red meat, which is considered as "heavy."
"White meat is healthier compared to red meat, which have standard protocols and shouldn't be consumed more than two to three times a week."
Above all, Donker urges the public to simply keep hydrated this summer.
"Recommended daily water intake for an adult is about two to three liters, however, you wouldn't be wrong to take it to the four-five litre range. I recommend four-five litres a day, especially in the climate we are in and especially for those that are already active, because you can just imagine the water-loss our bodies go through."
Donker also advises the public to not rely on supplements, adding that, "Supplements, as the name says, are supplementary, if you have your base all correct, then supplements are not essential."
jasmine@khaleejtimes.com
 
'Being healthy is keeping hydrated'
Dr Anita Das Gupta, Clinical Dietitian, Burjeel Hospital, recommends a high intake of water each day, particularly in summer.
"Most crucial point when it comes to being healthy is keeping hydrated, especially with UAE's hot summer climate and the air conditioned buildings, which also cause dehydration."
"I recommend the public to follow a healthy plate plan, which includes food from all groups."
Dr Gupta pointed out that the plate should consist one quarter of protein, such as fish or chicken, one quarter of cereals, such as wholegrain rice, and a half of vegetables.
"Even if it is a healthy plate, the preparation is important. Steaming, baking, boiling and grilling, as opposed to frying."
However, she noted that boiling vegetables could cause nutrients to become lost, and should thus be boiled in a minimum amount of time and water.
"The remaining water with all the vitamins nutrients from the vegetables can then be used in soups or smoothies, so they aren't going to waste."
 

• UAE