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HealthLifestyle

by Sana Bun

Too Hot To Function: A Heat Survival Guide For MENA Summers

23 Jun 2025

Photo: Paris Bilal

Living in the Middle East during summer can feel like stepping into an open oven every time you leave the house. Whether you are in Dubai, Riyadh or Muscat, the combo of relentless sun and hyperactive air conditioning can do a number on your comfort — and your immune system. But fear not — we have got you covered. From dressing smart to staying hydrated (without shocking your system), here is how to survive and thrive when the temperatures soar past 40°C and indoor spaces feel more like Scandinavia in winter.

Dress for the temperature whiplash

When it is scorching outside and freezing indoors, the key is layering smartly. Start with light, breathable fabrics like cotton, linen or rayon (and don’t forget to check out our guide to the best fabrics to keep you cool in the heat) — they will help your skin breathe and avoid that sticky, sweaty feeling. Loose silhouettes are your best friend for both airflow and modesty.
Then, always carry a light cardigan, blazer or shawl. It might seem counterintuitive, but you will be grateful for it once you step into an office or mall blasting the A/C like it is snow season. Bonus points if your layer can be easily folded into your tote.

Avoid the AC flu

We have all been there: stepping inside with damp clothes and hair straight from the heat, only to catch a sore throat or a suspicious sniffle hours later. The trick? Give yourself a few minutes to cool down before walking into the arctic blast.
Keep a scarf or wrap handy to protect your neck and shoulders from cold air, and don’t stand directly under vents.

Hydrate — but carefully

Yes, drink water. But avoid downing icy-cold drinks, tempting as they may be. Room temperature or slightly cool water is easier for your body to absorb and won’t trigger digestive discomfort.
Leveling up with coconut water, mint- or lemon-infused water for extra electrolytes might also be a good idea. Skip the sugary iced coffees — they will dehydrate you faster than you can say ‘cold brew.’

Use SPF like your life depends on it

Even if you are just dashing between the car and office, that sun is fierce. Use broad-spectrum sunscreen on all exposed areas — and reapply every 2–3 hours if you are outside.
Don’t forget sunglasses, a hat or umbrella, and when possible, plan outings before 11 am or after 4 pm to avoid the sun’s harshest rays. Yes, even the 10-minute walk to lunch counts.
Get our ultimate sunscreen guide here and learn how you can support your skin through this harsh season.

Adapt DIY-hacks for cooling down

Sometimes you need to create your own breeze. Keep a handheld fan in your bag, stash a cooling towel in the fridge for a quick refresh, or spritz your face with thermal water. Peppermint oil dabbed lightly on pulse points can give a cooling sensation too.
Skip ice baths — lukewarm showers cool the body more effectively and won’t send your system into shock.

Eat light

Heavy, spicy meals might be comforting, but they raise your core temperature and can make you feel sluggish. Stick to light meals, cold soups, seasonal fruits and veggies. Hydrating foods like cucumber, watermelon and leafy greens are your best friends.
And if you are planning a workout? Do it early in the morning or late evening.

Embrace the slow life

Lastly, don’t fight the heat — work with it. MENA summers are a time to slow down, shift routines, and accept that you might be a little sweatier and a little less energetic. That is OK. Create small rituals that make the heat feel more bearable, whether it is an afternoon iced tea (lukewarm, ideally) or a post-shower cooling mist.
Just remember: light layers, lukewarm drinks, and absolutely no standing directly under the AC vent.