Haze Survival Guide for Malaysian Women: Skin, Hair, Family and Everyday Health

Haze Survival Guide for Malaysian Women: Skin, Hair, Family and Everyday Health

It is about 5 p.m., and you are at the clothesline behind the house, unpegging towels that were fresh and dry this morning. When you lift one to fold it, it smells faintly of smoke, and the block of flats across the road has gone soft around the edges. You are not imagining it: jerebu is in the air this haze season, and a lot of us are asking the same practical questions at once. Is it safe to hang the laundry out? Should the children go to school? Do I still walk in the taman tonight?

This haze survival guide for Malaysian women is the main guide in a small series. It explains the official air quality number (the API, or IPU), what the Department of Environment (DOE) and the Ministry of Health (MOH) advise at each level, how to look after your home air, your throat and your eyes, and where to go next for skin, hair, family, masks, supplements and exercise. It is written for the way many of us actually live: juggling work, children, parents, and for many readers, a tudung or hijab.

What you'll learn

  • What the API (IPU) is, how to read its bands, and what the DOE and MOH say to do at each level.
  • How to keep your home and car air cleaner, and why drinking water is a good habit but not a way to "flush out" haze.
  • Simple relief for a scratchy throat, cough and itchy eyes, including for contact-lens wearers, and the red-flag symptoms that mean you should see a doctor.
  • Short, honest answers on skin, hair, masks, exercise and supplements, with links to the full guides.
  • Who needs extra care in your family, and where to find the group-by-group guide.

What is the API (IPU) and why does it matter for your health?

The Air Pollutant Index (API), called the Indeks Pencemar Udara (IPU) in Malay, is Malaysia's official number for how clean or polluted the outdoor air is. It is a single score that turns several pollutant readings into one easy-to-read figure and a colour-coded band, from "good" to "hazardous".

According to the DOE's own guide to the API, the pollutants it covers are ozone, carbon monoxide, nitrogen dioxide, sulphur dioxide and suspended particles smaller than 10 microns (PM10). The API for a given time is simply the highest of the five sub-scores, so one bad pollutant is enough to push the whole number up. The same guide regards 100 as the "safe limit": air with an API above 100 is considered likely to cause health effects in the general public.

One honest limit is worth knowing. Because the API is built on PM10 (plus the four gases), it does not directly report the even finer particles, called PM2.5. The World Health Organization (WHO) explains that fine particles of this kind can penetrate deep into the lungs and enter the bloodstream, affecting major organs. So use the API as a very useful guide, not as a promise that every number under 100 is perfect for every person. You can check current readings on the DOE's APIMS website before you head out.

The API bands at a glance

The table below sets out the DOE's five bands and the health measures that the DOE's API guide lists (the guide credits the Ministry of Health for its health-measures table). It is an older edition of the guide, and the DOE and MOH update their advice in each haze season, so always check the latest announcements too.

API Band What the DOE and MOH health measures say
0–50 Good No restriction of activities for any group. Keep a healthy lifestyle: do not smoke, exercise regularly, eat well.
51–100 Moderate No ill effects on health expected, so no restriction of activities. Keep up the same healthy habits.
101–200 Unhealthy Mild worsening of symptoms is possible in high-risk people (those with heart or lung disease). High-risk people should restrict outdoor activities; everyone else should reduce vigorous outdoor activity.
201–300 Very unhealthy Significant worsening of symptoms and lower exercise tolerance in people with heart or lung disease. The elderly and people with known heart or lung disease should stay indoors and reduce physical activity; everyone else should avoid vigorous outdoor activity; anyone with a health problem should consult a doctor.
Above 300 Hazardous Severe worsening of symptoms; health is endangered. The elderly and people with existing heart or lung disease should stay indoors and reduce physical activity; everyone else should avoid vigorous outdoor activity.

Notice how the advice is graded. At 101–200 the message for healthy adults is "do less", not "do nothing". The advice becomes firmer as the number climbs, and it is firmest for people with heart or lung conditions and for the elderly.

What to do at each API level

Think of the table as a traffic light and these as the practical habits that go with each colour.

API 0–100: good and moderate

Carry on as normal. The DOE and MOH advice here is simply to keep a healthy lifestyle. It is a good time to note where you can see the API (the APIMS site, or the app you prefer) so that checking becomes a habit before it is urgent.

API 101–200: unhealthy

This is the band where most of us feel the first effects. Follow these steps:

  1. Check the API before any outdoor plan, not just at breakfast, because readings change through the day.
  2. Shift vigorous activity (a fast jog, a long cycle, a football match with the kids) indoors or to another day. Physical exertion raises your breathing rate, and in a 2023 haze advisory the Health Director-General explained that this lets more suspended particles into the airways.
  3. If you have heart or lung disease, or you are caring for someone who does, restrict outdoor activity, keep medicines within reach and have your doctor's plan ready.
  4. Keep windows closed and use your air-conditioner or a filter, as described below.

In schools, the rules are stricter. In August 2026 the DOE said that outdoor activities should also be suspended once the API exceeds 100, and the Education Minister said in September that all outdoor classroom activities are halted when the reading crosses 100.

API 201–300: very unhealthy

The DOE says that schools, kindergartens and childcare centres should close immediately when the API exceeds 200, and that they should prepare early when readings are rising towards that level. At home, the DOE and MOH measures are clear: the elderly and people with known heart or lung disease should stay indoors and cut back on physical activity, healthy people should avoid vigorous outdoor activity, and anyone with a health problem should consult a doctor. If you must go out, a properly fitted N95 respirator is what the Ministry of Health (KKM) and the Malaysian Medical Association (MMA) recommend for outdoors.

API above 300: hazardous

The same measures apply, with the added message that health is endangered. Stay indoors as much as you can, keep to a "clean room" if you have a filter, and follow official announcements. Parents who are worried about the air at any level may keep their children home from school as long as they inform the school; the Education Minister confirmed this in September 2026.

Behind the scenes, the DOE has said that under the National Haze Action Plan the National Disaster Management Agency (NADMA) activates its disaster management committee when the API stays above 150 for more than 24 hours, and cloud seeding is carried out when weather and cloud cover allow. That is useful context, but your day-to-day safety still comes down to the simple steps above.

Who needs to be extra careful?

Between them, the DOE, KKM and MMA name children, older adults, pregnant women and people with existing heart or lung problems, such as asthma or COPD, as more vulnerable to haze. The US Environmental Protection Agency (EPA) adds outdoor workers, whose long hours outside mean more exposure.

If you are looking after any of these groups, you will want more detail than a general guide can give. Our family guide to haze for mums goes group by group, covering school-age children, pregnancy, asthma and COPD, heart disease and diabetes, and older parents, with what to do at each API level and when to seek care.

Indoor air basics at home and in the car

A woman reading in her living room with windows closed to maintain good indoor air quality while using a HEPA purifier

Your home is where you will spend most haze hours, so a few habits matter more than any gadget.

  • Keep windows and doors closed when the air is unhealthy. This is advice from the Health Director-General (2023), the MMA and Health Canada alike.
  • Use filtered air if you can. The MMA recommends HEPA air purifiers where available. The EPA says higher-efficiency filters trap smoke particles without producing ozone, and that electronic air cleaners and ionisers are not recommended for smoke because their effectiveness is unclear and some may produce ozone. Run a purifier in one room (a bedroom or living room) with the door and windows closed.
  • Do not add smoke indoors. Avoid smoking, or any other activity that adds to indoor air pollution, which the Health DG specifically advised.
  • In the car, switch the air-conditioner to the internal air-recirculation mode while driving, as the Health DG advised.
  • Be careful with exhaust fans. Health Canada advises limiting exhaust-fan use on smoky days.

A purifier is helpful but not essential. If you do not have one, closing up the house and keeping the room cool, clean and calm already does most of the work.

Hydration and everyday habits on haze days

A Malaysian woman drinks water at home to stay hydrated during a hazy day to maintain her everyday health

In a 2023 haze advisory, the Health Director-General recommended drinking at least eight glasses of water a day, even if you do not feel thirsty, and KKM again advised the public in August 2026 to drink enough water. It is a sensible general habit, especially on hot, hazy days.

What water cannot do is "flush" haze particles out of your lungs. We found no source that says so, so please skip any "lung-cleansing" drinks and social media shortcuts. Sipping water or warm fluids is simply good for general health and, as the NHS notes for sore throats, can help your throat feel more comfortable.

Haze days can also be hot. A retired Health Ministry director and a UKM occupational health doctor warned in The Star on 2 October 2026 about heat risks: stay hydrated, limit alcohol and caffeinated drinks, take breaks in the shade, and wear light, loose clothing. Warning signs of heat illness include headache, dizziness, weakness, nausea, heavy sweating or cramps, confusion, a very high body temperature, or no sweating despite feeling very hot.

Cough, sore throat and itchy eyes: simple relief at home

A woman drinking water and eating cool fruit in a bright kitchen to find simple relief at home from hazy air symptoms

Mild irritation is common in smoky air. Health Canada lists headache, a mild cough, mucus, and nose, throat, eye and sinus irritation as the milder symptoms. Singapore's National Environment Agency notes that for the general population, throat or eye irritation from short-term exposure is expected to settle after you move away from the exposure. These are conservative, home-level steps.

For a sore throat or dry cough:

  • Drink plenty of water and have cool or soft foods, as the NHS advises for sore throats.
  • Adults can gargle half a teaspoon of salt in warm water. The NHS says children should not try this.
  • Rest, and avoid smoking and smoky places.
  • For a cough, the NHS suggests rest and plenty of fluids; a warm lemon and honey drink may soothe, though evidence is limited and honey is not for babies under one year.
  • A pharmacist can advise on over-the-counter relief. We do not recommend any particular medicine or herbal gargle here.

For itchy, watery eyes:

  • Stay indoors where you can, and wear sunglasses outdoors. The American Optometric Association (AOA) also lists N95 masks as part of its advice for poor-air days.
  • Do not rub your eyes, which can make irritation worse.
  • If you wear contact lenses, consider switching to glasses on the worst days. The AOA warns that smoke and fine particles can become trapped under a lens and cause discomfort and inflammation. Stop wearing lenses if irritation starts, keep up good hygiene, and see your eye care professional if it does not settle.
  • Eye makeup: the US Food and Drug Administration (FDA) says not to share eye cosmetics, to discard mascara after two to four months, not to moisten dried mascara with saliva or water, and to avoid eye cosmetics while you have an eye infection or irritated eyelids. Stop using any product that irritates, and see a doctor if irritation continues.
  • Ask your optometrist or pharmacist which lubricating drops suit you; the AOA recommends getting advice rather than choosing randomly.

Red flags: when to see a doctor

Haze can make symptoms worse in people who already have a condition, and it can occasionally be a sign of something more serious. See a doctor promptly, or go to the nearest clinic or hospital, if you or a family member has:

  • Shortness of breath, difficulty breathing, or wheezing.
  • Chest pain or tightness, or heart palpitations.
  • A severe cough, or a cough that is rapidly getting worse, or coughing up blood.
  • Dizziness or feeling very unwell.
  • A sore throat with drooling, trouble swallowing, difficulty breathing or a high-pitched sound when breathing.
  • Eye pain, vision changes, or irritation that does not settle.
  • Symptoms in a child, a pregnant woman or an older adult that are getting worse or that worry you.

KKM's advice in August 2026 was to seek treatment promptly for shortness of breath, a persistent cough or eye irritation. If you have asthma, follow your written asthma action plan; the Malaysian asthma guideline from MOH, the Malaysian Thoracic Society and the Academy of Medicine says every asthma patient should be offered one, and its "red" zone means using your reliever and going to the nearest hospital or clinic immediately. If you are unsure, it is always fine to call your clinic or pharmacist first.

Haze, skin and hair in short

Women often notice the haze on their skin and hair first. Research reviews suggest that air pollution can affect skin through several routes, including free radicals, inflammation and weakening of the skin barrier, although the reviews describe the evidence as still limited. The practical answer is a gentle routine: a mild cleanser, a fragrance-free moisturiser, and a broad-spectrum sunscreen. Our haze skin routine guide walks through it, including tips for hijab wearers.

For hair, the honest answer is more nuanced. A large 2026 study linked long-term particle pollution to a higher risk of one patchy type of hair loss (alopecia areata), but we found no evidence that a few weeks of haze causes the everyday shedding people notice. Itchy, dry or sweaty scalps are common, though, and are easy to look after. Our haze and hair fall guide covers scalp care, hijab-friendly habits and when hair loss deserves a doctor's attention.

Masks, exercise and supplements: quick answers

  • Masks. KKM and the MMA recommend a properly fitted N95 respirator if you need to be outdoors. The US EPA says respirators only work well when there are no gaps between the mask and your face. Fit over a hijab is its own question; see our guide to haze masks and getting a good fit.
  • Exercise. Move vigorous workouts indoors when the API climbs. Our indoor workout guide shows what the DOE and MOH say at each level and gives a simple indoor routine.
  • Supplements. There is no supplement that has been shown to protect you from haze. A few small studies of antioxidant combinations are interesting but mixed, and reducing exposure comes first. Read the evidence on vitamin C and antioxidants before spending money on a "haze defence" product.

A quick haze-day checklist by situation

The checklist below pulls the main points together. It is a summary of the advice above, not extra rules.

Situation What to do
Before you go out Check the API on APIMS. If it is above 100, plan to do less vigorous activity outdoors.
At home Keep windows and doors closed. Use a filtered-air room if you can. Avoid smoke indoors. Sip water through the day.
In the car Use the air-conditioner on internal recirculation.
School-age children Follow school and Education Ministry rules: outdoor classroom activities stop at 100 and schools close above 200. You may keep children home if worried, after informing the school.
Heart or lung condition Keep medicines close, follow your doctor's plan, restrict outdoor activity at 101–200 and stay in at 201 and above.
Contact-lens wearer Consider glasses on bad days; stop wearing lenses if your eyes are irritated.
Warning signs Breathlessness, chest pain, severe cough or confusion mean see a doctor now.

Common myths (quick reality check)

  • Myth: If I cannot see the haze, the air must be fine. Reality: The API is based on measured pollutants, and the DOE regards 100 as the safe limit. Fine particles can matter for health even when visibility seems acceptable, so check the number rather than the sky.
  • Myth: A surgical mask is as good as an N95 in the haze. Reality: Singapore's HealthHub says normal surgical masks are not effective at filtering fine particles (2.5 microns or smaller), although they can reduce irritation by acting as a barrier against larger particles. Malaysian officials recommend a properly fitted N95 for outdoor exposure.
  • Myth: Drinking lots of water flushes the haze out of my lungs. Reality: Staying hydrated is a good general habit, as KKM and the Health DG advise, but there is no evidence that it clears inhaled particles.
  • Myth: A vitamin C tablet or a "haze defence" supplement will protect me. Reality: Studies are small and mixed, and no supplement has been established to protect people from haze. Limiting exposure is what the DOE and MOH advise.

Frequently asked questions (FAQ)

What is the difference between API and IPU?

Nothing: they are the same index. IPU stands for Indeks Pencemar Udara, the Malay name for the Air Pollutant Index.

What API is safe to exercise outdoors in?

The DOE's API guide says there is no restriction on activities at 0–100. At 101–200 the general population should reduce vigorous outdoor activity, and at 201 and above everyone should avoid it. Our exercise guide has the full detail, including what applies to school activities.

When should I wear an N95 mask in the haze?

KKM and the MMA say to wear a properly fitted N95 if you need to be outdoors, and the US EPA says it is most useful if you must spend extended time outside in smoky air. The Malaysian sources we checked do not give a specific API number. Staying indoors remains the first step. See the mask guide for fit and for who should check with a doctor first.

Can I wear an N95 over a tudung or hijab?

There is no official Malaysian guideline specific to this. The general rule is that the respirator must seal against your skin, with the straps above and below your ears, and anything that creates a gap can reduce the seal. The mask guide explains how to arrange your headwear and check the fit.

Is it safe for my children to go to school when the API is above 100?

Schools halt outdoor classroom activities at 100 and close above 200, according to DOE and Education Ministry statements. Parents who are worried may keep children home after informing the school. Children with asthma should follow the action plan their doctor gave them.

Do air purifiers work for haze?

The MMA recommends HEPA air purifiers where available, and the EPA says higher-efficiency filters trap smoke particles. Avoid ozone-generating cleaners. A purifier is a helpful extra, not a substitute for closing windows and limiting time outdoors.

How is haze different from just a hot, dusty day?

Haze is a mixture of smoke, dust and fine particles hanging in the air, which is why its effects on breathing can be more noticeable. Your best guide to the air you are actually breathing is the API reading, not how hot or dry it feels.

How this guide connects to the rest

Use this guide for the basics: the API, what to do at each band, home air, hydration, relief and red flags. When you need detail for a particular person or concern, move on to the family health guide, the skin routine guide, the hair and scalp guide, the mask guide, the supplement evidence guide or the exercise guide.

Disclaimer and when to seek help

This article is for general education and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Haze advice changes during each season, so check current DOE and KKM announcements. If you or a family member has difficulty breathing, chest pain, a severe or worsening cough, confusion or any symptom that worries you, see a doctor or go to the nearest clinic or hospital immediately. People with asthma, COPD, heart disease or diabetes, pregnant women and parents of young children should talk to their own doctor about a plan for haze days.

References

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