Summertime brings with it hot weather and high temperatures that can make us feel uncomfortable, sluggish, and too hot to handle.

As the sun beats down, you may find yourself sweating and feeling overheated, which can cause exhaustion, dehydration, and heat stroke in extreme cases. Fortunately, there are many ways to stay cool even in the hottest weather. Whether you’re at home, work, or out and about, these tips will help you stay refreshed and comfortable in the heat.

Stay Hydrated

One of the most important steps to staying cool in hot weather is to stay hydrated. Drink plenty of water and other cold beverages throughout the day, especially during the hottest parts of the day.

Avoid caffeine or alcohol, which can dehydrate you faster and make you more prone to heat exhaustion. Sports drinks that contain electrolytes can also help replenish minerals lost through sweating. Use a reusable water bottle or insulated cooler to carry cold drinks with you wherever you go.

Dress for the Weather

The clothes you wear can have a big impact on how cool you feel in hot weather. Wear lightweight, breathable fabrics that allow your skin to breathe and prevent overheating.

Choose light-colored clothes that reflect rather than absorb the sun’s rays, and wear a hat or cap to protect your head and face from direct sun exposure. Loose-fitting clothes can also help keep you cool by allowing air to circulate around your body and cool you down.

Stay in the Shade

If you’re spending time outside in hot weather, try to find shade or bring your own. An umbrella, canopy, or shade sail can provide relief from the sun and help keep you cooler.

If you’re at home, keep curtains, blinds, or shutters closed during the day to block out the sun’s rays and keep your indoor space cooler. Awnings, trees, or pergolas can also provide shade for outdoor areas.

Use Fans or Air Conditioning

To stay cool indoors, use air conditioning or fans to circulate cool air throughout your home or office. If you don’t have air conditioning, try using a fan in combination with ice to create a makeshift air conditioner.

Place a bowl of ice in front of a fan to create a cool breeze that will circulate around the room. Close windows and doors to keep out hot air, and use ceiling fans or portable fans to keep air moving if you don’t have air conditioning.

Cool Down with Water

Water is a great way to cool down in hot weather. Take a dip in a swimming pool, ocean, or lake to refresh your body and cool off. A cold shower or bath can also help lower your body temperature and create a sense of relief from the heat.

If you’re out and about, carry a spray bottle or cooling towel to mist your face and body with cold water throughout the day.

Avoid Strenuous Activity

In hot weather, high-intensity exercise or activity can be dangerous and should be avoided. Try to plan physical activity during early morning or late afternoon hours when temperatures are cooler.

If you must exercise during the hottest parts of the day, take frequent breaks, stay hydrated, and listen to your body’s signals if you start to feel too hot or dizzy.

Eat Cooling Foods

The foods you eat can also affect how you feel in hot weather. Avoid heavy, fatty meals that can make you feel sluggish and hot. Instead, opt for lighter meals that are high in water content, such as fruits and vegetables or cold soups.

Foods like watermelon, cucumbers, and mint have cooling properties that can help lower your body temperature and keep you feeling refreshed.

Take a Siesta

In many cultures, it’s common to take a nap or siesta during the hottest parts of the day. This is because the body’s natural sleep cycle is regulated by temperature, and cooler temperatures can help us relax and rest.

If you’re feeling overheated, take a midday nap or rest in a cool, quiet place to recharge your body and mind.

Stay Safe in the Heat

Heat-related illnesses such as heat exhaustion and heat stroke can be incredibly dangerous and even life-threatening. If you notice symptoms such as dizziness, headache, nausea, or rapid heartbeat, seek medical attention immediately.

In extreme heat, it’s important to stay indoors and avoid going out unless absolutely necessary. Always follow safety guidelines and precautions to keep yourself and others safe in the heat.