As Zimbabwe enters the summer season, it is important to adopt proactive measures to safeguard your wellbeing amid soaring temperatures and increased outdoor activity.
With the country experiencing longer daylight hours, higher humidity and temperatures often exceeding 30 degrees Celsius, the summer months present both opportunities for wellness and risks that require careful management.
Willmore Kapuyanyika, head of managed care at Cimas Health Group, explained that there are several ways for people to stay healthy, hydrated and protected during this vibrant yet challenging season.
“Summer in Zimbabwe is a time of energy and movement. People are more active, more social and more exposed to environmental stressors.”
“While this can be invigorating, it also demands greater attention to hydration, nutrition, skin protection and heat related illnesses. The goal is to ensure that we all enjoy the season safely and sustainably,” he said.
One of the most pressing concerns during Zimbabwe’s summer is dehydration. With increased perspiration and exposure to the sun, the body loses fluids rapidly, which can lead to fatigue, dizziness and, in severe cases, heatstroke.
Kapuyanyika emphasised the importance of consistent water intake, noting that many people underestimate their hydration needs. Emphasis is placed on individuals of extreme ages to keep hydrated.
Of note, the thirst receptors of the elderly become less effective with age, therefore they may not be able to keep themselves hydrated enough based on thirst. Water must be readily available to them.
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“We recommend drinking at least two litres of water daily and more if you are physically active or spending time outdoors. Do not wait until you feel thirsty because by then, your body is already under strain.”
“One way of ensuring hydration levels are adequate is drinking enough water to give clear urine. Darker coloured urine may mean the urine is concentrated. Therefore, drinking adequate water will also protect your kidneys.”
In addition to water, Kapuyanyika encouraged the consumption of hydrating foods such as watermelon, cucumbers, oranges and leafy greens. These not only replenish fluids but also provide essential vitamins and antioxidants that support immune function.
“Our markets are full of seasonal produce that can be both refreshing and restorative. Make use of what is locally available. Fruits and vegetables are your allies in summer health.
“Nutrition plays a critical role in maintaining energy levels and preventing heat related fatigue. Heavy, greasy meals can weigh down the digestive system and exacerbate feelings of lethargy,” he added.
Kapuyanyika advised that it is always better to choose lighter meals rich in fibre, lean proteins and natural sugars. “Include grilled fish, fresh garden salads and traditional grains such as millet and sorghum in your diet. These foods are easier to digest and help regulate body temperature,” he said.
Skin protection is another vital aspect of summer wellness, particularly where UV exposure can be intense. Prolonged sun exposure without adequate protection can lead to sunburn, premature ageing and increased risk of skin cancer, particularly for people living with albinism or genetically predisposed.
Kapuyanyika urged people to use broad spectrum sunscreen with an SPF of at least 30, reapplying every two hours, especially after swimming or sweating.
“Sunscreen is not a luxury, it is a necessity. Do not also forget your lips, ears and the back of your neck. These areas are often neglected but highly vulnerable,” he added.
He also recommended wearing wide brimmed hats, sunglasses with UV protection and lightweight, breathable clothing made from natural fibres such as cotton and linen. “Your wardrobe can be a powerful tool in managing heat.
Loose fitting clothes allow air circulation and reduce the risk of heat rash and discomfort,” he said.
For those engaging in outdoor activities such as hiking, gardening, sports or even taking a walk, timing is everything. Kapuyanyika advised avoiding strenuous activity between 11 am and 3 pm, when the sun is at its peak.
“Early mornings and late afternoons are safer windows for physical exertion.
If you must be outside during peak hours, take frequent breaks in the shade and carry enough water with you,” he added.
Zimbabwe’s summer also brings an uptick in insect activity, particularly mosquitoes, which can transmit diseases such as malaria. Kapuyanyika advised that it is important to use insect repellents, sleep under treated mosquito nets and eliminate stagnant water around homes.
“Vector control is a community responsibility. Simple actions like clearing gutters and covering water containers can make a significant difference,” Kapuyanyika added.
Mental health, often overlooked during seasonal transitions, is another area of concern. The excitement and social demands of summer can sometimes lead to burnout or anxiety, especially for those juggling work, family and travel.
Kapuyanyika encouraged mindfulness and rest as part of a holistic summer health strategy, saying wellness is not just physical.
“Take time to unplug, meditate and sleep adequately. Your mental resilience is just as important as your physical stamina,” he added.
Sleep hygiene becomes particularly important during hot nights, which can disrupt rest and recovery.
Kapuyanyika suggested cooling strategies such as using fans, sleeping in well ventilated rooms and avoiding caffeine or heavy meals before bedtime.
He added that quality sleep helps regulate mood, metabolism and immune function and should not be compromised.
The information in this article is provided as a public service by the Cimas iGo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas.co.zw/ WhatsApp: 0772 161 829/ phone 024-2773 0663.
