Summer’s here, and that means sizzling temperatures. Feeling like you’re about to melt? Don’t worry, we got you! It’s important to stay cool since heat-related illnesses like heat exhaustion and heat stroke are no joke. Let’s tackle this heatwave together with some easy ways to chill out.
I’m Boiling! Top 5 Ways to Stay Cool in the Summer
Water, Water, Water
When it’s scorching out, your body loses a lot of fluid. You need to find ways to replace that, and the best way to do so on a hot summer day is by drinking lots of water! Both hot and cold water will help you stay hydrated and keep you cool during the extreme heat. Aim for the recommended daily intake (3.7 liters for men, 2.7 liters for women), but remember individual needs vary. Watch out for some of these signs of dehydration:
1. Muscle Cramps
2. Dry Mouth
3. Dizziness
4. Headaches
Get into the habit of carrying a water bottle with you throughout the day. It’s your superpower against summer swelter!
Cut Back On Alcohol (Sorry!)
Look, we get it. You’ve worked hard all week, and now you’re looking forward to a pitcher of margaritas on a beautiful sunny day at the beach. We hate to stop the party, but alcohol can cause some serious dehydration. Alcohol is what is known as a diuretic, meaning it makes your body lose more than the fluid intake you take in, causing severe dehydration.
Alcohol also messes with your body’s temperature regulation. This interference can make you more susceptible to heat-related illnesses like experiencing symptoms of heat exhaustion or heat stroke, especially when combined with the summer heat and physical activity.
What should you order at the bar, then? Something that doesn’t have high alcohol levels, like mojitos, Piña coladas with lots of ice cubes, and maybe some gin. Cheers!
Maybe Order That Salad (Are You Still Reading?)
Okay. Hear us out. Veggies like lettuce, cucumbers, and tomatoes have high water content, helping you be hydrated during the hot weather. Salads are also jam-packed with vitamins, minerals, and antioxidants from a mix of colorful vegetables and fruits, which support your overall health and can help replenish electrolytes lost through heavy sweating in the summer heat. Plus, salads can help trim that waist and make you look ready for a day at the beach!
Your salad doesn’t need to taste plain and bland. Get creative with fresh herbs, citrus fruits, and crisp vegetables for a refreshing burst of flavor. The point is—eat your greens! Bonus points for having a bottle of water next to you at the dinner table.
Hide From The Sun (Think of Yourself as a Vampire – Maybe That’ll Help!)
When you’re out, try finding shady areas and staying indoors as much as possible. The sun shines the hottest from 11 AM to 3 PM, and during this time, the ultraviolet (UV) rays are so strong that getting sunburnt is a no-brainer.
During this time, do a few things to protect yourself as much as possible. The number one on the list is to put on sunscreen. Sunscreen protects your skin from the horrible effects of UV rays emitted by the sun, which can cause skin damage, sunburn, and a bunch of other issues you just don’t want.
Next up on the list is to wear a hat! By shading your head from direct sunlight, hats can help regulate your body temperature and limit overheating. You could also choose to rock a pair of sunglasses, which can shield your eyes from the sun and reduce the risk of eye damage from UV radiation.
Eat Some Ice Cream (You’re Welcome!)
Like you ever needed someone to tell you that! In all seriousness, though, treating yourself to some cold desserts can help regulate your body’s core temperature and is a great way to cool down on a hot day. It’s refreshing, and it can be a nice way to catch a break. Many cold desserts, such as ice cream and sorbet, contain water content, which can contribute to your overall hydration. Don’t go overboard, though—too much sugar will speed up your metabolism, and you’ll end up being hot internally.
If you want to ditch the calories sweet foods come along with, try cutting a few slices of kiwis or mangoes and putting them in the fridge. You could also eat yogurt, drink some cold milk, and treat yourself to a cold smoothie made with your favorite fruits and nuts. Yummy! You can choose whatever you’d like and is most convenient for you. The point is to eat something cold that will cool you down!
Summer of ’24
With the hot weather here, it’s time to make some changes. Remember, the name of the game is hydration, so make sure to drink plenty of water and eat foods with high water density, like salads. While staying away from the sun isn’t always possible, minimize your exposure to it during the day and plan ahead so that you don’t need to run errands during the heat wave.
Staying cool is about simple steps. Take each suggestion one step at a time so you know what works best for you and fits into your life. Let’s make this a summer to remember and beat the blistering heat together!
