For those living in North Africa or facing heatwaves, summer can feel like a battle. Based in Dahab, Egypt, where 40°C temperatures are normal, I have learned to adapt. My experiences in Jordan, Mexico, Australia, and India have taught me the rules of life in extreme heat.
Start your day early. Exercise at sunrise, and schedule evening meetups after sunset. Accept that everything slows down around midday. Take regular breaks and siestas, and move more slowly to conserve energy. Embrace a slower, hydrated version of yourself, and listen to your body's needs.
Don't match extreme heat with extreme cold. Drink room-temperature water instead of icy water, as your body works harder to regulate temperature with cold drinks. Avoid cold showers and max air conditioning. Instead, use rehydration sachets in your water, freeze electrolyte drinks into ice cubes, and snack on frozen grapes or berries.
Wear light-coloured linen clothing and carry a shawl or sarong for sun and sand protection. Use sun hats, sunscreen, sunglasses, and hand fans. Apply cooling ayurvedic oil on your temples before sleep. Limit air conditioning use, as it dries the air; an oil diffuser can add humidity. If you lack AC, create a breeze and hang a cool, damp towel in doorways.
Extreme heat is serious, but with precautions and listening to your body, you can have a stress-free summer and enjoy the heat.
