Extreme heat can be unbearable, especially for those who live in areas that experience high temperatures during the summer. It’s essential to stay cool and hydrated to avoid heat exhaustion or heat stroke.

While drinking water is an effective way to stay cool, there are several other ways you can beat the heat this summer.

Cooling Clothing

One of the best ways to stay cool in extreme heat is to wear clothing that promotes breathability.

Wearing loose-fitting and lightweight clothes made of natural materials like cotton, linen, and bamboo can help keep you cool by allowing air to circulate and evaporate sweat from the body. Additionally, wearing light-colored clothing can help reflect the sun’s rays and prevent overheating.

Cooling Sprays

Cooling sprays offer an instant and refreshing way to cool off in extreme heat. These sprays come in small bottles and are designed to be sprayed on the skin or clothes. The mist evaporates quickly, leaving you feeling cool and refreshed.

Some cooling sprays also contain ingredients like menthol or peppermint oil that provide a cooling sensation that can help regulate body temperature.

Cooling Towels

Cooling towels are another excellent way to stay cool in extreme heat. Made of special materials that can hold water for extended periods, these towels are designed to be soaked in cold water and then placed over your head or body.

The water evaporates slowly, providing a long-lasting cooling sensation. You can also wrap a cooling towel around your neck to keep yourself cool while on the go.

Avoid the Sun

Avoiding the sun during the hottest parts of the day can be an effective way to stay cool in extreme heat. The sun’s rays are strongest between 10 am and 4 pm, so it’s best to stay indoors during these hours or seek shade when outside.

If you must be outside, wear a wide-brimmed hat and use sunscreen to protect your skin from the sun’s harmful rays.

Cooling Foods and Drinks

Eating cooling foods and drinks can also help reduce body heat. Foods like watermelon, cucumbers, and pineapple have high water content and can help hydrate your body while also regulating temperature.

Additionally, drinks like coconut water and lemonade can help replenish electrolytes and cool you down.

Swimming

Swimming is a great way to beat the heat, especially if you have access to a pool or a nearby body of water like a lake or ocean. Swimming provides a full-body workout while also keeping you cool.

Additionally, the water’s buoyancy can help reduce stress on your joints, making it an ideal exercise for those with arthritis or other joint conditions.

Avoid Caffeine

Caffeine is a natural diuretic, which means it can dehydrate your body and cause an increase in body temperature. If you’re trying to stay cool in extreme heat, it’s best to avoid caffeine and opt for water or other hydrating drinks instead.

Additionally, alcohol can also cause dehydration and should be avoided during extreme heat.

Cooling Yoga

Practicing yoga can help regulate body temperature and keep you cool during extreme heat. Certain yoga poses like forward folds and inversions can help calm the nervous system, reducing stress and anxiety that can cause an increase in body temperature.

Additionally, breathing exercises like pranayama can help cool the body by increasing the intake of oxygen and reducing heart rate.

Air Conditioning

If you’re struggling to stay cool in extreme heat, air conditioning can provide immediate relief. Make sure your air conditioner is in good working condition and set the temperature between 75 and 78 degrees Fahrenheit for optimal cooling.

If you don’t have access to an air conditioner, consider visiting a public cooling center or staying with a friend or family member who has air conditioning.

Conclusion

Extreme heat can be dangerous, but there are several ways you can stay cool and hydrated this summer.

Wearing loose and breathable clothing, using cooling sprays and towels, avoiding the sun, eating cooling foods and drinks, and practicing yoga are just a few effective ways to beat the heat. Remember to drink plenty of water and avoid caffeine and alcohol, which can dehydrate your body.