Surviving the Heat Wave

Tricks to Stay Comfortable and Healthy in the Blazing Sun

By Anne Das

While the warm sun and blue skies are undoubtedly lovely, the high temperatures can be challenging to endure. As temperature continues to rise, staying cool and safe in this heat wave is vital. Malaysia has already experienced some of its hottest days this year, and the scorching heat can take a toll on our health and well-being.

Heat-related illnesses such as heat exhaustion and heat stroke are real dangers during a heat wave. According to our Health Director-General, five cases of heat-related illnesses have been reported in Malaysia so far. That’s why it’s crucial to be vigilant and take necessary precautions to protect yourself and your loved ones.

Fortunately, with a few tricks up your sleeve, you can stay comfortable and healthy during the blazing sun. Here are some tips from Ipoh Echo to beat the heat and stay cool.

Sample of Bottle Water

o   Hydrate, hydrate, hydrate: One of the best things you can do to stay cool and healthy during a heat wave is to drink plenty of water. Aim to drink at least 8-10 glasses of water a day, and try to avoid sugary or caffeinated beverages, which can dehydrate you further.

The Hat and Sunglasses have become crucial these days

o   Dress for the weather: When it’s hot outside, the last thing you want to do is wear tight, heavy clothing. Instead, opt for lightweight, loose-fitting clothes made from breathable fabrics like cotton or linen. Light colours also reflect the sun’s rays, keeping you cooler. Have a hat and sunglasses on standby everywhere you go.

Re-hydrate with an easy to make ~ Mint & Cucumber Cooler

o   Eat/ drink cool foods: Watermelon, cucumber, and mint have a cooling effect on the body, making them the perfect snacks for hot days. You can also try frozen grapes or smoothies to cool down from the inside out. Coconut water is highly recommended too and easily accessible.

Swimming pools in condominiums offer respite on hot days

o   Take a dip: Swimming is an excellent way to beat the heat, but if you don’t have access to a pool, you can also soak your feet in a bucket of cold water or take frequent cool showers.

Stay out of direct sunlight

o   Keep cool: Avoid direct sunlight, and stay in shaded or well-ventilated areas as much as possible.

Sample of Popular Sunscreens available in the market

o   Wear Sunscreen: It protects your skin from harmful UV rays that can cause sunburn, premature ageing and skin cancer. So, be sure to apply a broad-spectrum sunscreen with an SPF of at least 30 before going outside and reapply every two hours or more often if you’re swimming or sweating.

Seniors trying to keep cool amidst the Heat Wave

o   Check on others: Look out for those who may be more vulnerable to heat-related illnesses, such as older adults, children, pregnant women, and those with medical conditions. Make sure they are staying cool and hydrated.

o   Monitor for symptoms: Keep an eye out for signs of heat-related illnesses such as dizziness, nausea, heavy sweating, headaches, and muscle cramps. If you experience any of these symptoms, move to a cool and shaded area, and seek medical attention if necessary. (Especially those working long hours outdoors)

In Malaysia, the heat wave is expected to affect millions of people, with temperatures predicted to soar even higher in the coming days. To avoid the harmful effects of the sun during a heat wave, it is best to stay out of the sun between 11 am and 3pm, as the sun’s rays are the strongest during this time. Prolonged exposure to the sun’s rays can cause sunburn, heat exhaustion, and heatstroke, so it’s crucial to wear protective clothing, stay in the shade, and apply sunscreen when outdoors.

So, let’s all take care of ourselves and each other during this heat wave. Remember to stay cool, hydrated, and be aware of the signs of heat-related illnesses. And if you’re feeling unwell, seek medical attention immediately.

Latest information on hot weather status can be obtained at  MetMalaysia website at,

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