- UAE summer heat increases fluid and salt loss, so sip water throughout the day, not just when thirsty.
- Pale yellow urine is a simple sign you are drinking enough.
- Hydrating foods like cucumber, watermelon, yoghurt and laban help too.
- Choose lighter, regular meals and limit sugary and caffeinated drinks.
- Exercise early morning, after sunset or indoors, and seek help for signs of heat exhaustion.
Summer in the UAE is intense. Daytime temperatures often climb above 40°C, humidity can be high, and many of us move between the heat outside and air-conditioned offices, cars and malls all day. This affects how much fluid we lose, how hungry we feel and how much energy we have.
The good news is that a few simple food and drink habits can make a big difference. Here is what our Dietitian & Nutritionist recommends to stay healthy, energised and on track with your weight through the summer months.
Why the heat affects your body and appetite
In hot weather your body sweats to cool down, and you lose water and salts (electrolytes) such as sodium and potassium. Even mild dehydration can cause tiredness, headaches, poor concentration and constipation. Many people also mistake thirst for hunger and end up snacking when what they really need is water.
Heat can also reduce appetite during the day, which sometimes leads to skipping meals and then overeating late in the evening. Steady, lighter meals work much better.
Know the signs of dehydration
- Dark yellow urine or passing urine less often
- Dry mouth, thirst and headaches
- Tiredness, dizziness or feeling light-headed
- Muscle cramps
Pale yellow urine is a simple sign that you are drinking enough.
How much should you drink?
Fluid needs vary with body size, activity and time spent outdoors, so there is no single number for everyone. As a starting point, most adults do well with around eight to ten glasses of fluid a day in summer, and more if you work outdoors, exercise or sweat a lot.
- Sip through the day rather than drinking a lot at once. Keep a reusable bottle at your desk and in the car.
- Drink before you go out in the heat, and carry water with you.
- Do not rely on thirst alone, especially if you spend most of the day in air conditioning, where you may not notice fluid loss.
Do you need electrolytes?
For most people, regular meals provide enough salts. If you sweat heavily, exercise outdoors or work in the heat, an oral rehydration solution, coconut water, salted buttermilk or laban can help replace what you lose. Be careful with sports drinks and energy drinks, which are often high in sugar.
Eat your water: hydrating foods
Around a fifth of our fluid can come from food. These are easy to find in UAE supermarkets:
- Cucumber, tomatoes, lettuce, zucchini and bottle gourd
- Watermelon, melon, oranges, berries and grapes
- Yoghurt, laban and buttermilk
- Soups, dal, stews and vegetable curries
Lighter meals that keep your energy steady
Heavy, oily meals can leave you feeling sluggish in the heat. Aim for balanced, lighter meals at regular times:
- Breakfast: yoghurt with fruit and seeds, a vegetable omelette, or oats with nuts.
- Lunch: a balanced plate with half vegetables or salad, a quarter protein and a quarter whole grains.
- Snacks: fruit, a handful of nuts, roasted chickpeas, buttermilk or a small cup of yoghurt.
- Dinner: lighter than lunch, for example grilled fish or chicken, dal or paneer with vegetables and a small portion of grains.
Drinks to limit in summer
- Sugary drinks: fizzy drinks, packaged juices, iced teas and many cold coffees and milkshakes are high in sugar and calories.
- Caffeine: one or two cups of tea or coffee are fine for most people, but large amounts can increase fluid loss.
- Alcohol: it dehydrates you and adds calories, so it is best kept to a minimum in hot weather.
Try chilled water with lemon, mint or cucumber, unsweetened iced tea, or plain buttermilk instead.
Exercising safely in the heat
Summer does not have to mean stopping exercise. Just plan it well:
- Exercise early in the morning or after sunset when it is cooler.
- Move indoors when it is very hot: gyms, home workouts, swimming or walking in a mall all count.
- Drink water before, during and after exercise.
- Stop and rest if you feel dizzy, sick or unusually tired.
Keeping your weight on track in summer
Many people find summer harder for weight loss because they move less and snack more indoors. Plan your meals for the week, keep healthy snacks at home and at work, and set a simple daily step goal you can reach indoors. Regular meal times help prevent the late-evening overeating that often follows a light day.
When to get medical help
Heat exhaustion and heat stroke are serious. If you or someone around you has a very high temperature, confusion, fainting, vomiting, or stops sweating despite the heat, move to a cool place and seek medical help immediately.
Frequently asked questions
Is cold water bad for you in summer?
No. Drink water at whatever temperature helps you drink enough. Cool water can be more refreshing in hot weather.
Can I lose weight in the UAE summer?
Yes. Lighter meals, regular meal times, good hydration and indoor activity make summer a good time to make progress.
Are fruit juices a good way to stay hydrated?
Whole fruit is a better choice. Juices hydrate, but they are high in natural sugar and low in fibre. If you have juice, keep it to a small glass.
Want a plan made for your routine in the UAE?
Dt. Nazish Akhtar, Dietitian & Nutritionist, offers online consultations for clients in Dubai and across the UAE, with personalised weight loss and PCOS programmes built around the food you already eat.
This article is for general information and does not replace advice from your doctor. If you have a medical condition or take regular medication, speak to your doctor before changing your diet.
