Adapting to heat waves begins with slowing down the pace of life, avoiding activity during midday hours, and listening to the body's needs instead of fighting the weather with energy-draining habits. Hydration, replenishing salts, light clothing, and moderate ventilation help prevent dehydration and fatigue, while excessive cold and sudden temperature changes may increase the body's discomfort.

The weather is hot, perhaps hotter than bearable. From inside my sweltering living room, the outside looks like a mirage distorting the image of the dusty street.

For those who, like me, live in North Africa, or are currently facing heat waves in other regions, summer can turn into a real battle between mind and body.

Egypt, home to sun-scorched pyramids and vast golden deserts, offers a unique lifestyle not without excitement. But under this harsh heat, high temperatures can control the details of daily life, making even the simplest tasks seem more difficult.

I live in Dahab on the coast of the Sinai Peninsula, about an hour from Sharm El-Sheikh, and this is my second scorching desert summer there. My previous experiences with heat waves in Jordan, Mexico, and Australia, as well as my travels in India, have taught me the rules of living with extreme temperatures.

It goes without saying that scorching heat, with its dangers such as heatstroke and dehydration, requires extra precautions. Besides ensuring to stay in the shade, I would like to share with you the essence of my experience in coping with extreme heat, and even enjoying it.

A Slower Pace of Life

Living in a country where the temperature typically reaches 40 degrees Celsius means you need to start your day very early. For example, it's best to exercise at sunrise, while evening meetings are usually postponed to late, starting and ending long after sunset.

After years spent in London, where the pace of life never slows, it was initially difficult for me to adapt to the slowdown at noon in hot countries. But I realized that coping with heat requires changing the rhythm of the day and taking a break to avoid exhaustion. Therefore, regular breaks and naps are a natural part of daily life in these societies.

Even movement itself should become more calm and slow in hot weather, requiring conscious effort in a way that may be surprising.

When I adopted a slower pace and paid more attention to hydrating my body, I became more able to control my energy levels, felt less fatigue, and actually managed to enjoy the weather. With regular swimming in the sea, I realized that life in this heat is about balance and listening to the body's needs.

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Rehydration packs... indispensable

Another important lesson I learned is that coping with extreme heat does not necessarily mean resorting to extreme cold.

Drinking plenty of water is obvious, but there is an opinion that drinking ice-cold water makes the body expend more energy to regulate its temperature compared to room-temperature liquids. As for showering with very cold water or running the air conditioner at maximum, it is not necessarily the best solution, as exposing the body to sharp temperature changes does not always give you the desired refreshment.

When dealing with extreme heat, rehydration packs become a real lifeline. These small sachets, readily available in pharmacies, contain a mixture of elements that help the body replenish what it has lost, and can simply be added to a water bottle and drunk when feeling symptoms of dehydration.

This simple and effective solution made me more prepared for hot weather and gave me a sense of reassurance, especially since I can also help my friends if they need quick fluid replacement.

I didn't stop there; I tried freezing rehydration drinks in ice cube trays and found that they might be my best trick for facing extremely hot days. As for light summer meals, nothing beats frozen grapes and berries; they are refreshing, delicious, and help hydrate the body at the same time.

Protection of all kinds

Wearing appropriate clothing helps keep the body cool during hot weather, so it is wise to choose summer clothes carefully. Light-colored linen is ideal for dealing with sweat and helping regulate body temperature. When going out, I also make sure to carry a shawl or a light, multi-purpose cloth that provides protection from both sun and sand.

Coping with heat waves is not limited to changing daily habits; it also requires using the right tools and supplies. In addition to basic necessities like a sun hat, sunscreen, and sunglasses, hand fans are a simple and effective solution—they are small, easy to carry, and provide a quick feeling of refreshment, making them an ideal companion during summer.

Likewise, before sleeping, I use a chilled natural oil used in Ayurveda [traditional Indian medicine], applying it to my temples to help alleviate insomnia and sweating during hot nights.

Finally, we come to air conditioners, an issue that no article on heat waves can ignore. Air conditioners typically draw moisture from the room air, which can irritate the sinuses and cause a runny nose. Therefore, I try to minimize their use as much as possible, and I also use an aromatherapy diffuser that restores some humidity to the room and adds a pleasant scent.

As for those who do not have air conditioners in their homes, I fully understand their struggle. Nevertheless, some simple tricks like ensuring good air circulation and hanging a cold, wet towel at doorways may help.

The bottom line is that extreme heat is not something to be underestimated, but taking necessary precautions and listening to the body's needs remain the best way to have a less stressful summer and enjoy it as much as possible.

This article was first published in June 2024, then revised and updated.