You live in one of the most exciting cities in the world. The sun is out almost every day, the energy of the city is addictive, and the lifestyle is unlike anywhere else. But some days — especially in the summer months — you feel more drained than you expected, and you’re not sure why.
The good news: your body isn’t broken. It is simply working in a warm climate, and there are straightforward ways to support it so you can feel great here all year round.
As a CNM Qualified Naturopathic Health Coach in Dubai, KHDA approved and trained at the College of Naturopathic Medicine, I work with women who want to understand what their body needs to thrive in this environment. Here’s what research shows — and what I see working.
What Does Warm Weather Actually Do to Your Energy?
Research has shown that your body has one non-negotiable job: keep your internal temperature stable at all times. In a moderate climate, this happens without much effort. Studies suggest that in a warm environment — when outside temperatures are consistently high — your body works harder to keep you cool, using a real amount of background energy in the process.
It does this by sweating, by sending more blood to the surface of your skin, and by adjusting certain internal processes. This background energy cost is invisible — you can’t feel it the way you feel a workout. But research suggests it is there during the hotter months, and understanding it means you can actively support your body rather than wondering why you feel flatter than usual.
The Hydration Piece Is More Important Than Most Women Realise
Research shows that even mild dehydration can cause tiredness, headaches, and brain fog. In a warm climate, mild dehydration is easy to develop without noticing.
Here’s why it sneaks up on you: you move constantly between the warm outdoors and very cold air-conditioned spaces. Studies suggest that both conditions cause your body to lose water, just in different ways. Outside, you sweat visibly. Inside in strong air conditioning, you lose moisture through breathing without sweating at all — so you don’t feel it happening.
A simple check: look at the colour of your urine during the day. If it’s dark yellow rather than pale, you need more water. Most adults in the UAE need at least 2.5 to 3 litres of water a day — more in summer or when exercising.
Water Alone Isn’t Always Enough
Research has shown that when you sweat, your body loses not just water but also key minerals — mainly salt, potassium, and magnesium. Studies have found that these minerals play a key role in helping your body absorb and use the water you drink. Without them, you can drink plenty of water and still feel dehydrated.
Signs that you might also need minerals: muscle cramps, headaches that don’t go away, a racing or fluttering heart, feeling faint when you stand up quickly, and craving salty food.
Simple things that help: add a small pinch of sea salt to your water bottle, eat banana or avocado regularly — both are high in potassium — and consider a magnesium supplement in the evening. Research has found that magnesium supports both the nervous system and sleep quality.
The Vitamin D Surprise
It surprises many women that Dubai — one of the sunniest cities on earth — is a place where low vitamin D levels are common. But the reason is simple: most women here spend their days in air-conditioned offices, cars, and homes. Actual sun exposure to skin is minimal.
Vitamin D is produced when your skin is exposed to sunlight. Without that exposure, levels can drop. Research has linked low vitamin D to fatigue, low mood, muscle weakness, and reduced immune function.
Getting your vitamin D tested is simple and inexpensive in the UAE. Studies suggest that supplementing when levels are low can make a noticeable difference to energy and mood within a few weeks. This is one of the easiest wins for women living here.
Simple Habits That Make a Real Difference
These are small changes that genuinely help when you live in a warm city:
Move your exercise to early morning or after 7pm. Working out before 8am or after sunset in the summer means your body isn’t dealing with peak heat at the same time. Many women who make this shift find they enjoy exercise more — and feel far better afterwards.
Keep your bedroom cool. Research shows that a cooler room — set between 18–21°C — helps your body drop into the kind of deep sleep where real recovery happens. If your bedroom runs warm, your sleep will be lighter even if you don’t wake up.
Eat lighter meals in summer. Lighter, cooler options such as salads with protein, yoghurt, fish, and vegetables give your body what it needs without adding extra load on digestion when temperatures are high.
Take the heat seriously in summer. If you feel dizzy, nauseous, or unusually weak after being outside, that is a signal to rest and rehydrate rather than push through.
For more on staying energised, visit the Energy & Fatigue page.
One thing you can do today:
Add a pinch of sea salt and a squeeze of lemon to a large glass of water this morning. Drink 2.5 litres throughout the day. Notice whether your afternoon energy is different from usual.
If you’d like support with this:
I work with women in Dubai and across the GCC as a CNM Qualified Naturopathic Health Coach. If you want to feel genuinely well in this climate — not just manage — I’d love to help. Learn more about working with me →
This article is for educational purposes only and does not constitute medical advice. If you have concerns about your health, please speak with your GP or a qualified medical professional.
