Staying cool when the weather is hot is a challenge that has many aspects. Risks associated with excessive heat include dehydration, collapse, cramps and even heat stroke, the most serious ailment. Keeping the body cool also serves to stay calm; in fact, the heat often exacerbates the sensations of stress, tension and frustration. There are multiple simple and effective ways to stay cool in hot weather, most of which are truly within everyone's reach.
Steps
Part 1 of 5: Staying Cool with the Right Drinks and Foods
Step 1. Keep your body hydrated
Water is essential to allow your body to stay cool when the weather is very hot. You should drink it even if you don't feel thirsty, to help your body keep the temperature low. In addition to plain water, you can drink vitamin-enriched waters (for example Acquavitamin) or sports drinks (such as Powerade and Gatorade), but this is usually not necessary, unless you specifically want to restore lost vitamins and nutrients. during sporting activity.
- The best way to check your hydration status is to look at the color of your urine. If you can't call them transparent or light yellow, chances are you need to drink because your body is becoming dehydrated.
- Avoid drinks that contain sugar, such as fizzy drinks, as they reduce the body's ability to store water. Also, do not drink alcohol, coffee, and other caffeinated beverages as they are natural diuretics.
Step 2. Don't wait until you're thirsty to drink
Drink plenty of water before starting any activity. Making the body wait too long can cause cramps, which are a symptom of heat illness. Remember to drink frequently with one of the following options.
- Buy a convenient water bottle to take wherever you go and be able to comfortably fill with tap water (always make sure it is drinkable).
- Put a bottle of water in the freezer, then take it with you on hot days. When you leave the house it will contain a solid mass, but the heat will begin to liquefy it the moment you take it out of the freezer. Wrap it in a towel to prevent condensation from forming which could wet the other items in the bag.
- Download an app that reminds you how much water you need to drink throughout the day. Set reminders, daily goals and record the last time you drank.
Step 3. Choose refreshing foods
Eating can help you stay fresh - as long as you choose the right ingredients. Fruits and vegetables, preferably raw in the form of fruit salads or salads, are a winning option. The saying "cold as a cucumber" is correct: cucumber is made up of almost 100% water and by hydrating the body it helps you stay cool. During the hottest hours, avoid meat and high protein foods which by increasing metabolism can also increase heat production and cause a loss of fluids.
- It might sound illogical, but eating spicy food can help you stay fresh. The chili pepper leads you to sweat ensuring a feeling of freshness.
- Eating small meals can help keep your abdomen fresher. Large lunches and dinners force the body to work hard to break down all that food.
Step 4. Cook without using the oven or stove
Choose ingredients that don't need to be cooked or that don't need heat to cook. If necessary, use the microwave so as not to heat the room air with the heat of a conventional oven or stove. For example, microwave frozen vegetables or canned soup instead of using the stove.
- When it's hot, cold soups are a great solution. If you've never tasted one yet, facing a scorching hot day can be a great excuse to try. Generally, cold soups also have the added benefit of being very healthy.
- Popsicles, slushes, ice creams, frozen yogurt and other cold delights help keep your body fresh: prepare them yourself well in advance.
Part 2 of 5: Protect yourself from the sun
Step 1. Do not expose yourself to the sun during the hottest hours
Sometimes, when summer fun is a real temptation, it is not easy to remember to respect this advice based on common sense; for this reason it is worth repeating. Try your best not to stay in the sun when the heat is most intense; the best choice is to stay indoors from 10 to 4 during the entire summer period. If you really have to be outdoors, try to stay in the shade as much as possible.
- Plan your activities early in the morning or late afternoon.
- Some people are particularly vulnerable to heat and should always remain in cool places during the hottest days, for example children, the elderly and the sick.
Step 2. Use a protective sunscreen
While not having a cooling effect, sun lotions offer essential protection during the hot months. In addition to causing pain and damaging the skin, sunburn can cause fever and several other symptoms of dehydration. If not treated properly, sun burns can promote collapse or heat stroke.
- Use a cream with an SPF of no less than 15. If you intend to be outdoors for quite a long time, an SPF of 30 is the best choice.
- Reapply sunscreen frequently. Generally, you should reapply it every two hours or even more often if you get into the water or sweat a lot.
- An amount of sunscreen equivalent to a shot glass should help protect your entire body.
Step 3. Stay in the shade
Stay out of the sun as much as possible. Going under a tree from time to time is doubly beneficial, because its branches release water into the air which absorbs some of the heat. Even if the shade does not actually lower the air temperature, the absence of sunlight can make you feel up to 10 ° C less.
If there is even a light breeze, in the shade you can enjoy an additional sensation of pleasant refreshment
Step 4. Spray some water on the skin
When it's sunny and hot outside, diving into the cool water can give you a pleasant feeling of freshness. If you don't have a chance to jump into the pool, use some handy tricks, like a sprinkler. You can also try bathing or showering in colder than normal water to find some relief.
- Fill a spray bottle with water, then store it in the refrigerator at home or in the office. When the heat gets unbearable, spray some on your face and body to feel immediately cooler. Refill it as often as necessary and store it in the refrigerator.
- Make up a game. Gather a group of friends to play water balloons, water guns, or sprinklers from an irrigation or fountain with.
Part 3 of 5: Dress Properly
Step 1. Wear light clothing
Choose light-weight clothing that is soft, preferably light in color to better reflect the light and heat of the sun. A pair of shorts and a short-sleeved shirt are an excellent choice. Also, give priority to fabrics that ensure good air circulation to allow it to dry sweat on the skin. The following tips are properly aimed at maximizing the ability of clothes to keep you cool:
- Linen and cotton absorb moisture and tend to keep you cool.
- Expose your dress to the light: if you can see through it, it means that you have chosen well. If you have chosen a very thin fabric, remember to use a protective sunscreen to adequately protect yourself from the harmful rays of the sun.
- Synthetic clothing tends to trap moisture, resulting in the fabric feeling heavier, sticking to the skin and hindering air circulation.
- Studies have shown that working in a low humidity environment while wearing short sleeves is of little benefit. Compare the danger of direct exposure to the sun with the advantages provided by the type of clothing.
Step 2. Keep your head covered
Wear a wide-brimmed hat that covers you generously up to your ears. Keeping your head in the shade will help you stay cooler. Choose one whose protruding part is wide enough to cover the back of the neck as well.
Choose a light colored hat for an even more efficient result
Step 3. Wear breathable footwear
Depending on the activities you need to do, one type of shoe may be more comfortable or appropriate than others. First, consider durability, arch support and comfort, then choose the model that provides the most breathability during your activities.
- Cotton socks are excellent, but anti-sweat socks are made from a fiber that helps your feet stay cooler and drier.
- Some running shoes are designed to be used during the hot summer months when high foot ventilation is required.
- Be careful if you decide to walk barefoot. Many artificial floors become annoying when it is very hot; in addition, they can further warm your feet.
Step 4. Prefer functionality over aesthetics
When the weather is hot, minimize the number of accessories. Metallic jewelry can get particularly hot, but in any case when it's hot it's always best to avoid any unnecessary items. Wearing additional clothes will weigh down the ones underneath, trapping heat and moisture in contact with your skin. If you have long hair, pull it back so it stays away from your face and body, allowing air to reach your neck.
Part 4 of 5: Keeping the House Cool
Step 1. Use fans
Although their effectiveness during days of intense heat and humidity is still controversial, some studies indicate that they may offer a benefit as long as the temperature does not exceed 36 ° C with 80% humidity or 42 ° C with approximately 50% humidity. Whether it's a fan or an electric fan, constant air circulation can help you stay cool. Whether at home or in the office, use a fan in the room where you work or rest to ensure that the air can circulate freely and can reduce the heat caused by the heat.
- Create your own cooling system. An evaporative air cooling system can help you significantly reduce the temperature. You can build a very simple one, for example by placing a bowl full of ice water in front of a fan, or experiment with something more complex. By simply using a few PVC pipes, a basin, an electric fan and four liters of ice water you can create a current of air at 4 ° C. However, remember that these types of systems do not work in a hot-humid climate.
- A fan should not be the main source of cooling when the weather is very hot. The fans work well, but only if the weather is not too hot.
Step 2. Use the air conditioning
Even if you don't have a central air conditioning system, putting a small portable air conditioner in one room of the house can help you stay cool during the summer. You can place it in the room where you spend the most time, for example in the living room, kitchen or bedroom.
- Set the air conditioner to the highest possible temperature to enjoy some fresh air without risking to see your electricity bill skyrocket.
- If you don't have adequate air conditioning at home, visit a public building. Here are some ideas that will help you escape the heat:
- Go to the library - you'll stay cool while learning new information.
- Go to the supermarket: you can enjoy the air conditioning while you shop. On particularly hot days, you can take a closer look at the frozen food section.
Step 3. Close the curtains and shutters
Since the sun's rays convert into heat, it is important to try not to let them into the house to keep the temperature low. Closing the blinds, lowering the blinds or even the shutters can help you significantly reduce the heat, allowing you to stay cool. Awnings are very efficient because they protect the environment from the direct heat of the sun without obscuring the light.
Step 4. Minimize the effect of the sun on the roof
Changing the color of the shingles can help you reduce the temperature in your home. A light colored roof allows you to stay cool even by 10 ° C. If you don't want to replace the shingles, you can put a clear cover over the existing ones.
Contact an industry professional to find out how you can lighten your roof to protect yourself from the heat. If you intend to do it again in a short time, you can wait for that moment to replace the normal dark tiles with others of light color
Step 5. Create good insulation
A well-insulated environment is a cooler environment during the summer months. If it is very hot in your home, you can lower the temperature by improving the insulation. Reducing the number of ways and crevices from which air can escape allows you to maintain a cooler climate inside the house.
Make sure there is an air-filled gap between the insulation layer and the roof
Part 5 of 5: Strategies to Defeat the Heat
Step 1. Get ready
Whatever activity you need to do outdoors, having an action plan will help you not waste time. In addition to avoiding being unnecessarily warm, you can set maximum exposure ranges and study ways to minimize the effects of heat. Respect scheduled time limits by prioritizing important things; you will be able to complete the remaining tasks in the cooler hours.
- If you are planning an excursion, study the map at the beginning of the day and work out the best possible itinerary. When evaluating, take into account which path is the most shady.
- If you want to swim in the pool, monitor the time you spend in the water. You may think that sun exposure is minimal because it is offset by the cooling effect of the water, but swimming for a long time without frequently reapplying sunscreen or taking breaks could risk getting burned.
- If you have to spend a lot of time in the car, check that everything is working perfectly, especially the air conditioning. If you notice that the air coming out of the vents is not cold enough, go to a center specialized in car air conditioning systems; most likely you will need to reload it.
Step 2. Look at the weather forecast
Informing you about the weather conditions must be part of your action plan. In addition to knowing if it will rain or be sunny, you can evaluate the heat index, the humidity rate and the perceived temperature. This data is important because it measures the actual heat you will feel outdoors. Remember that the heat index values are designed for shady areas with low wind conditions. If you are exposed in full sun, in the presence of strong wind, this value can rise up to 9 ° C.
Step 3. If you have to travel, give yourself time to get used to the new climate
Travelers often make the mistake of trying to maintain their standard activity levels even when visiting a country with a warmer climate than the one they left. Depending on the difference in temperatures, it may take up to 10 days to acclimate. Instead of straining, give your body time to get used to the new warmer environment by minimizing physical activity until the perceived heat no longer feels tolerable.
As you begin to feel better in the new warm weather, you can gradually resume exercise until you are back to normal
Step 4. Slow down when working out in the heat
Slow down, it's not worth putting pressure on the body when the outside temperature is very high. Proceed gradually, noticing when the heat becomes unbearable. Rest is an important tool that can help you overcome heat spikes; do not deny your body the opportunity to refresh itself when it is hot and you feel tired.
Activities that require a lot of physical exertion can be done early in the morning or in the evening
Advice
- If you have small children, provide them with plenty of water in hot weather and make sure they drink enough.
- Put your wrists under a stream of cold running water for a few minutes, you will immediately feel better.
- Pour some ice water on the hat before putting it on your head, it will help you cool the garment quickly.
- Apply sunscreen 20-30 minutes before going out in the sun, then reapply as needed following the directions on the package. The SPF should not be less than 15 and should not exceed 50. Remind children to reapply the cream, as they tend to forget easily.
Warnings
- If you feel sick from the heat, heed the signals from your body. If you are short of breath, feeling exhausted, very hot, fainting, having a headache or nausea, feeling lightheaded or experiencing any other ailment, the intense heat is most likely interfering with your body's health.. Stop the activity you are doing and rest in the coolest place available. Drink plenty of water and check that your clothes are light enough. If you continue to feel unwell after resting, seek help from a doctor or emergency room.
- Do not leave children or pets locked in the parked car when the weather is hot. The temperature inside the cabin can rise very quickly, killing the occupants due to hyperthermia. The organism of children and animals warms up more rapidly than that of adults. Even if you intend to be away for a very short time, take them with you or alternatively leave them at home.
- Remember that some objects can become hot and dangerous, such as the metal hook of the seat belt or the steering wheel of your car.
- Older people, children, obese people and those suffering from fever, poor blood circulation, heart disease, sunburn or mental illness, suffer the most from the effects of heat.
