Keep Cool & Stay Hydrated This Aidilfitri

The scorching heat affecting Malaysia lately has resulted in a heatwave and it is forecasted to remain this way until August 2023 due to the monsoon transition. A heatwave is defined as a period of unusually high temperature that exceeds average maximum temperature with relatively humid conditions. In Malaysia, a heat wave is described when the daily maximum temperature is higher than 37 degrees celsius for 3 consecutive days by the Kementerian Kesihatan Malaysia (KKM). As Malaysians living in a subtropical country, it is very common that we experience hot, humid weather all year round. However, the heat this time round has been reported to be higher than before and it is here to stay. Therefore steps to keep cool and hydrated need to be at the back of everyone’s hand in order to survive and embrace the heat. 

While Raya celebration is still actively going around with happenings of rumah terbuka, pesta jamuan and so on; the public is highly encouraged to practice these imperative steps to prevent dehydration or even worse, heat exhaustion or heat stroke that may occur from the stiflingly hot, arid days ahead.

1. Drink at least 8 glasses of water (~2 litres) per day regardless of the level of physical activity.

Adequate hydration is key when it comes to combating the hot weather. Drinking a minimum of 8 glasses of WATER coupled with a daily dose of fruit/vegetable juices of your choice or coconut water do all the wonders in keeping the body cooled and refreshed throughout the day. It is also important to note that while fluids are recommended; caffeinated, sweetened and alcoholic beverages are to be avoided or reduced as these can actually cause you to lose more body fluids through increased urine output and worsen dehydration.

Note: If you’re a heart or kidney failure patient who is on strict fluid restriction and there are concerns on increasing your fluid intake, it is strongly advised that you consult your doctor on how much you’re allowed to drink. You may however suck ice cubes in between to quench your thirst.

2. Minimise consumption of fried, heaty food

Fried and greasy foods such as chips, fast food, spicy food, nuts, durians etc are known to be foods that cause “yeet hay” (Cantonese way of saying excessive heat dominates the body’s cultivation) and hence are generally encouraged to minimize or avoid, if possible. While we know Raya is all about good food and great company, it is also wise to be mindful to eat everything in moderation and in a balanced manner. This is because living in such an already hot weather, eating foods that may dissipate more heat to our body and this would not only result in dehydration, it may also cause mouth ulcers, sore throat and even fever.
 

3. Always remember to apply sunscreen that has a Sun Protection Factor (SPF) of at least 30 and more

In this intense heat, besides remaining hydrated, it is also important for us to be protected from the sun’s harmful UV rays that may lead to sunburnt skin, skin cancer or premature skin aging. Sunscreen should thus be applied daily on areas that have the tendency to be exposed to sun before going out.
 

4. Bring along hats or an umbrella to protect yourself from direct heat radiation to the body.

Serving as a physical barrier against the sun’s UV rays and direct heat exposure, hats or umbrellas come in handy when you’re house hopping this Raya, especially if you would be walking under the hot sun for a long period of time. They both provide shade by blocking the sun’s rays from reaching you and at the same time reduce the amount of heat absorbed by the surrounding objects. Additionally, a small portable fan could also be an additional item in your bag this Raya to help cool down in crowded places or places with limited air ventilation.

5. Limit outdoor activities under the scorching hot sun as much as possible and spend more time indoors

When visiting your loved ones this Raya, it is recommended that open house activities can be held with tents and/or inside the house rather than in an open space. This is to minimise heat exposure as little as possible to your guests and yourself.

6. Wear light, pale-colored and loose clothing

In line with the festive season, bright colors of clothing that are cute and loose fit are encouraged to be worn in this Raya to not only help you feel more airy but also enhance your glow-up and make a cute outfit of the day. Can’t wait to see all the beautiful #ootd along with the #selamathariraya2023 all over social media!

Image source: https://modernmumthingy.com/wp-content/uploads/2023/03/lilacramai.jpeg

That said, it is also crucial to be aware of the symptoms of heat-related illness and act accordingly.

Symptoms of heat-related illness:

• Dark coloured urine (indicate dehydration)
• Confusion 
• Dizziness
• Lethargy
• Headache
• Muscle cramps
• Profuse sweating
• Pale skin 
• Rapid heartbeat

All in All

While we can’t do anything to control the heat index around us, we can however exercise these simple preventive steps in ensuring our loved ones and ourselves can keep cool and remain hydrated this Aidilfitri. Here’s to everyone having a safe and healthy Aidilfitri celebration with your loved ones.

Selamat Hari Raya Aidilfitri, Maaf zahir dan batin!

This article is written by Janelle Leong, Bpharm(Hons) (DOC2US), 
reviewed by Dr. Muhamad Syaqir bin Shukri, MBBS 

REFERENCES

1. https://www.thestar.com.my/news/nation/2023/04/20/take-cover-from-virus-air-pollution#:~:text=%E2%80%9CHaze%20is%20always%20related%20to,health%20conditions%2C%E2%80%9D%20she%20said. 
2. https://www.cdc.gov/disasters/extremeheat/heattips.html 
3. https://my.clevelandclinic.org/health/diseases/16425-heat-illness 
4. https://www.cdc.gov/disasters/extremeheat/heattips.html 
5. https://twitter.com/KKMPutrajaya/status/1646478403888091137

Written by

Janelle Leong, Bpharm(Hons) DOC2US