I am a gay male in my 40's and around 15 days ago I met another older gay male around 55. We hugged each other fully naked and he kissed me all over my neck, no mouth kissing though. He then went down and sucked me for about 30 seconds. Then he rubbed his glans penis against mine which had a lot of fresh precum. We both are uncut. Nothing more than this we did. I asked his HIV status and he told me he was +ve with a viral load of 700 and said he has been on medication for around 4 months. This gave me tremors till my spine and now I am completely devastated as my mind cannot put this incident to rest. I have read across various forums that HIV virus is very fragile and dies quickly once exposed to air. But there are many other forums and websites out there who claim that HIV survives around 30 seconds to 5 minutes outside the body. So I am very afraid now thinking that while he rubbed his glans penis against mine some of his fresh precum might have entered my urethra from the slit on my penis. So now I would like to know in the worst scenario what are my chances of being infected? Even if we take into account that HIV survives maximum of 30 seconds outside the body still it's quite a long enough time to infect me as he continuously rubbed his fresh precum on my penis tip and few of his fresh precum might have definitely entered the mucus membrane of my penis hole. I took the 4th generation duo HIV test on the 10th day and it came back -ve. But since the past 3 days I am having flu like symptoms which has added more to my anxiety and now I am started getting panic attacks thinking about this whole incident.
So do I need to wait 90 days to test again or should I need not to worry? There are posts which claim that not one report of HIV infected in the last 40 years from the situation like mine and they say it only happens from unprotected anal and vaginal sex, sharing of IV needles. But there are also people who claim that fresh body fluids coming into contact with any mucus membrane poses a risk and can infect. So please give me an explanation about my risk.