Expert shares hint on how to cope with extreme heat

DAR ES SALAAM: AS temperatures continue to soar, health experts have raised alarm and warned individuals about the necessary precautions to protect themselves from the intense heat.

According to recent weather forecasts from the Tanzania Meteorological Authority (TMA), temperatures in Dar es Salaam, the Coast Region and Tanga have reached 36°C, significantly higher than average.

TMA attributes the current heatwave to the sun’s movement toward the tropics and a lack of rainfall in certain areas.

The sun reaches its zenith in the mentioned regions at the end of November when heading south (Tropic of Capricorn) and again in February when heading north (Tropic of Cancer). This positioning causes temperatures to rise due to the regions’ proximity to the sun.

The intense heat can have serious health effects, including excessive sweating, dehydration, fatigue, skin rashes and even loss of consciousness.

In an exclusive interview with the Sunday News, physician and health expert Dr Isaac Maro provided advice on how individuals can protect themselves from the extreme heat.

“As warm-blooded beings, humans need to maintain a body temperature around 37.7°C. When external conditions change, the body must find ways to regulate its temperature,” Dr Maro explained.

Dr Maro explained that as the body heats up due to extreme temperatures, one of the primary ways to stabilise its temperature is through the skin, which acts as a barrier between the internal and external environments.

“When external temperatures rise, the body works to either release heat or prevent further increases in temperature. The primary method for regulating this is sweating. As sweat evaporates, it cools the skin and lowers the surrounding temperature, helping maintain a more comfortable internal environment,” he explained.

Dr Maro stressed that in hot conditions, the first step is to replenish fluids by drinking as much water as possible.

“Experts recommend drinking at least three litres of fluids daily, including two litres of water, with the remaining amount coming from fruits and other hydrating liquids,” said Dr Maro.

He also advised people to avoid excessive sweating by staying out of direct sunlight and wearing lightweight clothing to allow sweat to evaporate and help the body cool down.

Another key recommendation was to limit large meals, particularly those high in roughage, as digestion generates heat through metabolism and takes longer in hot weather. Instead, he suggested opting for easily digestible, liquid-based foods.

Moreover, Dr Maro cautioned against consuming sugary drinks, which can lead to increased urination as the body works to eliminate excess sugar.

“Plain water in large quantities is always the best option,” he said.

He stressed the importance of staying properly hydrated, noting that failure to do so in hot weather can lead to dehydration, with symptoms including fatigue, dizziness and heat exhaustion.

“If the lost water is not replenished, the body may struggle to adapt and a person could lose consciousness. This condition is known as hypovolemic shock,” Dr Maro warned.

Tanzania Meteorological Authority (TMA) data indicates a persistent warming trend in this February, with several regions experiencing temperatures higher than normal.

ALSO READ: TMA cautions over rising temperature

He said by February 11, 2025, the Mlingano meteorological station in Tanga Region had recorded a high temperature of 36.0°C, marking a 2.1°C increase compared to the long-term average for the month. Similarly, the Julius Nyerere International Airport in Dar es Salaam recorded a high of 35.0°C on February 10, an increase of 2.2°C.

Other locations also reported temperature spikes, including Tanga (35.1°C, 2.3°C above average), Kibaha (35.8°C, 3.0°C above average) and Kilimanjaro (34.3°C, 0.6°C above average).

TMA further explained that the increased humidity, particularly in coastal areas has made the heat feel even more intense than the reported temperatures.

With elevated temperatures expected to persist throughout February, particularly in regions where the short rainy season (Vuli) has ended, it is crucial to remain vigilant about hydration and heat protection.