With the arrival of summer, air temperatures in Uzbekistan consistently reach extreme levels. In the southern regions, thermometers rise up to +44°C, while in Tashkent, it often hits +40°C. Such conditions put serious strain on the human body and require special attention to health.
Medical expert Kamola Pulatova shared with Kursiv Uzbekistan tips on how to cope with the heat and avoid overheating, dehydration and other dangerous consequences.
— Kamola, how does heat affect the human body?
— Severe heat can raise body temperature, potentially leading to heatstroke or sunstroke. High temperatures cause the body to lose fluids and electrolytes through sweating — including water, sodium, potassium, and other vital elements. This can result in dehydration, which is extremely harmful.
Heat can also lower blood pressure, leading to symptoms like dizziness, weakness and even fainting. Children and the elderly are especially vulnerable, as heatstroke can affect them more quickly.
— How can we protect ourselves and children from sunstroke?
— Avoid spending time outdoors during the hottest hours, typically from 11:00 to 17:00. If you must go out, stay in the shade as much as possible and use protective gear — hats, sun hats and umbrellas. Sunscreen with SPF 30 or higher is strongly recommended.
Drink water every 20–30 minutes in small sips. It’s better if the water is lukewarm to prevent sudden chills. Avoid sugary drinks — they only increase thirst. Never leave children or elderly individuals in parked cars, as the interior heats up rapidly.
Tip: SPF (Sun Protection Factor) indicates how well a sunscreen protects your skin. The higher the number, the stronger the protection.
— What should be avoided during extreme heat?
— First and foremost, avoid prolonged sun exposure, especially under direct sunlight. Do not overuse handheld fans, as they can accelerate skin moisture loss and cause dryness. Avoid synthetic or dark-coloured clothing, which retains heat.
Regarding food: avoid heavy, salty, or fatty meals. These place additional strain on digestion and the body. Also, don’t overeat during hot weather.
— What should you wear and eat in the heat?
— Choose clothing made from natural fabrics such as cotton, linen, or batiste. Light colours, ideally white, absorb less heat.
Don’t forget sunglasses, which are not only stylish but also provide essential protection for your eyes.
Always cover your head with a hat, sunhat, or use an umbrella. Dress children in loose, breathable clothing.
Drink plenty of water and light fluids — juices and soups are great options. Include more vegetables, fruits, and greens in your diet. Doctors recommend melons, watermelons, and cucumbers, which are rich in vitamins, hydrating, and don’t cause excessive thirst.
Replace fatty foods with lighter meals like boiled meat, salads, or steamed vegetables. Always eat fresh, clean food, as hot weather accelerates spoilage.
If symptoms such as lethargy, fainting, or high fever appear — especially in children — seek immediate medical help.
How to Beat the Heat: A Doctor’s Advice
To survive the summer heat in Uzbekistan, follow these simple but essential tips:
- Avoid fatty and salty foods; opt for light, vegetable-based meals.
- Stay indoors during the peak heat hours (11:00 – 17 :00 PM).
- Use hats, umbrellas, and sunscreen with SPF 30+ when outside.
- Drink water every 20–30 minutes in small sips.
- Avoid synthetic or dark-coloured clothing.
These doctor-approved guidelines can help minimise health risks, prevent overheating, and keep you safe during periods of extreme heat. With the right hygiene, diet and daily routine, you can stay healthy and truly understand how to cope with the summer climate in Uzbekistan.
