SHAH ALAM - As Malaysia continues to experience scorching temperatures exceeding 35°C, health and nutrition experts are urging outdoor workers, including delivery riders, to adopt strategies that maintain energy and protect against heat-related illnesses.
Small, frequent meals every two to three hours, combined with structured hydration are recommended to prevent fatigue and sustain performance.
With the persistent hot weather, Malaysians working outdoors are at greater risk of dehydration, heat exhaustion and heat stroke. Implementing regular food and fluid intake is essential to safeguard health and maintain physical endurance under extreme temperatures.
Malaysian Meteorological Department (MetMalaysia) director-general Dr Mohd Hisham Mohd Anip said observational records indicate that such high temperatures are a recurring annual phenomenon, typically peaking between mid-March and April.
“Although the inter-monsoon transition that began on March 29 has brought rainfall to some areas, these showers are brief and provide only temporary relief from the prevailing heat.
“While thunderstorms are forecast for certain regions, hot weather is expected to continue for at least another one to two weeks,” he said in an interview with Sinar Daily.
From a nutritional perspective, Sri Kota Specialist Medical Centre Dietitian Izzatul Hareesa emphasised that outdoor workers should maintain consistent energy levels and hydration throughout the day.
She advised that consuming small, frequent meals every two to three hours is generally more effective than relying on large portions, as it helps maintain stable energy levels without placing excessive strain on digestion.
Izzatul also recommends complex carbohydrates such as oatmeal or brown rice for sustained energy, lean proteins including eggs, tofu and yoghurt for muscle recovery and hydrating foods like watermelon, papaya and cucumber. Coconut water may also be used to replenish electrolytes lost through sweat.
“Portable options such as bananas or light salads are practical choices for maintaining energy throughout long working hours, while heavy fried foods, excessive caffeine and high-sugar items should be limited to reduce dehydration and fatigue.
“Structured hydration is equally critical. It is advisable to sip approximately 150 to 250ml of fluids every 15 to 20 minutes, even before feeling thirsty, to prevent dehydration. Total daily fluid intake may reach around three to four litres, depending on the intensity of work and sweat loss.
“Plain water is generally sufficient for shorter working hours or lighter sweating, but during prolonged exposure exceeding four hours or when temperatures exceed 35°C, electrolyte or isotonic drinks may be incorporated periodically to replace minerals such as sodium, potassium and magnesium,” she told Sinar Daily.
From a health perspective, prolonged exposure to high temperatures increases the risk of serious medical complications.
Universiti Kebangsaan Malaysia Public Health Medicine Specialist Professor Dr Sharifa Ezat Wan Puteh said continuous exposure to Level 1 and Level 2 heatwave conditions can gradually reduce the body’s ability to cope with heat, increasing the likelihood of dehydration, heat exhaustion and in severe cases, heat stroke.
“Outdoor workers, including delivery riders, are particularly vulnerable due to prolonged exposure to direct sunlight. Individuals with pre-existing conditions, older adults, children and pregnant women face even higher risks,” she said in an interview with Sinar Daily.
Consultant Public Health Specialist Professor Dr Hematram Yadav added that early warning signs of heat-related illness should be recognised before the condition becomes severe.
Symptoms, he said may include mental changes such as confusion, agitation, slurred speech, delirium or loss of consciousness.
“Physical symptoms can involve headaches, dizziness, nausea, vomiting, muscle weakness, painful cramps, rapid or shallow breathing and hot, flushed skin.
“Identifying these symptoms early is important so that prompt action can be taken to prevent further deterioration,” he said.
Preventive measures, experts agreed, are crucial to mitigate health risks during heatwave conditions. Adequate hydration, frequent rest breaks, shaded or air-conditioned environments and wearing light, breathable clothing are recommended.
Cooling methods such as showers or wiping the body with water can also reduce heat stress.
“Employers have a responsibility to ensure workers have access to sufficient drinking water, appropriate rest periods and facilities that allow them to cool down.
“These measures are essential to minimise heat-related complications and maintain safer working conditions during extreme heat,” Dr Hematram said.
For practical nutrition on-the-go, Izzatul suggested that simple, balanced meals can sustain energy.
“Rice paired with eggs, tofu or tempeh provides a practical combination of carbohydrates and protein, while vegetables such as cabbage, long beans and carrots supply essential vitamins and minerals.
“Portable snacks like bananas, peanuts, boiled corn or wholemeal bread with peanut butter can provide steady energy and hydrating fruits like watermelon or papaya are often easily available.
“Plain water should remain the primary beverage, with coconut water or diluted isotonic drinks used when necessary to replace electrolytes lost through heavy sweating,” she said.