Tips to beat the Coastal heat this holiday season

Whenever the December holidays arrive, Kenyans flock to the Coast to celebrate the festive season on sandy beaches and immerse themselves in the region’s rich culture and cuisine.

However, the season is also marked by high humidity and soaring temperatures which, without proper planning, can turn a dream holiday into an uncomfortable ordeal. With temperatures often climbing above 30°C, experts suggest that staying safe and comfortable requires a few deliberate lifestyle choices.

Ms Florence Gikunda, a dermatologist practicing in Mombasa, notes that prolonged exposure to the coastal sun, especially during December, can have significant effects on the skin if proper protection is not taken.

“Once the skin is exposed to excessive sunlight without protection, people are likely to experience sunburn, cracked skin, and extreme dryness, especially if they are not moisturizing or hydrating well,” says Ms Gikunda.

She says that one of the ways to deal with the heat is to hydrate properly, noting that poor hydration further worsens the condition, leaving the skin rough, chapped, and in some cases triggering eczema or allergic reactions. According to Ms Gikunda, prolonged UV exposure can cause DNA damage, premature wrinkles, dark spots, sagging, and even skin cancer.

“For those spending long hours at the beach or poolside, I would recommend sunscreen with a Sun Protection Factor of 40 to 50,” she says, adding that it should be reapplied two to three times a day, especially after sweating or swimming.

She notes that common festive-season skin problems include sunburn, rashes, eczema flare-ups, peeling, and dehydration. Extra care is needed for children and those with sensitive skin, with hats and protective clothing providing an added barrier.

Ms Gikunda adds, “Always apply sunscreen before going into the sun or water, reapply after swimming, wear protective clothing, and carry water with you at all times.”

Change of schedule

Fitness expert Suleiman Sheran advises those who are into fitness and visiting the Coast to adjust their exercise schedules.

“Exercise is important, but for anyone visiting the Coast, I would advise them to carry out physical activities very early in the morning or in the evening around 5:00 PM. At these times, the sun is no longer overhead and the temperatures have dropped. It is also crucial to embrace open-air exercises, unless you are in a gym with air conditioning,” says Sheran.

He adds that it is important to gauge the intensity of the workout, as the coastal heat can limit one's usual performance capacity.

“My advice is that hydration is crucial. Because one loses electrolytes when exercising, it is important to have drinks that replenish them. For those without the capacity to buy specialized drinks, just use lemon and salt, as that combination works just as well,” says Sheran.

On nutrition, Lilian Orinda, a nutritionist and nurse at Mukumu Hospital, agrees with Sheran regarding the loss of electrolytes due to heavy sweating in high heat. She advises that it is important to eat fruits and vegetables that help replenish the body.

“Fruits rich in water, such as pawpaw, watermelon, pineapples, and oranges, and vegetables such as cabbages are crucial in hydrating the body. Avocados and bananas also help replace the energy and electrolytes lost in the heat,” said Ms Orinda.

She added that there is a need for people to drink at least eight glasses of water, taken in small sips throughout a 24-hour period. For revelers, she advises a significant reduction in alcohol intake.

“Alcohol increases urine output, hence causing dehydration, which eventually may lead to heat stroke. They should, therefore, not take alcohol to quench thirst,” said Ms Orinda.

She also advised against consuming high amounts of caffeinated or sugary drinks without also drinking water, noting that many people are tempted by these beverages to combat the heat. Additionally, she warned against skipping meals due to the busy nature of festive activities.

“People often turn to sugary drinks when they are hot, or skip meals because they are too active, but this only makes the body more vulnerable to the effects of the heat,” noted Ms O​rinda.

The experts have urged visitors to balance the excitement of the festivities with these essential precautions, ensuring they can enjoy the beauty of the Coast without compromising their health.

​According to the Kenya Meteorological Department's five-day weather forecast, most areas in the Coast region will continue experiencing high temperatures of above 30 degrees Celsius during the day.

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