Summer is a season of sun, fun, and endless outdoor activities. However, as temperatures rise, it can become challenging to beat the heat.

There are several ways to make sure you stay cool and comfortable during the hot months, whether you’re indoors or outdoors.

1. Stay Hydrated

Drinking enough water is essential to keep your body hydrated in the summer heat. Make sure you carry a water bottle with you at all times and sip on it throughout the day, especially if you’re spending time outdoors.

2. Dress for the Weather

Wear clothes that are appropriate for the weather. Loose, light-colored clothes made of breathable materials like cotton, linen, or rayon can help keep you cool. Avoid tight-fitting clothes or dark colors that can absorb heat and make you feel hotter.

3. Find Shade

If you’re spending time outdoors, try to find a shady spot to stay cool. Many parks have shaded areas, and you can also use an umbrella or canopy to create your own shade.

4. Use Sunscreen

Apply sunscreen with at least SPF 30 to protect your skin from sunburn and reduce your risk of skin cancer. Reapply every two hours if you’re swimming or sweating.

5. Take Cool Showers

Cool showers can help lower your body temperature and make you feel refreshed. It’s also an excellent way to wash off sweat and grime from spending time outside.

6. Use Fans or Air Conditioning

Fans can help circulate air and make you feel cooler. Ceiling fans or portable fans can be a great option if you don’t have air conditioning.

If you do have AC, make sure to set it to the right temperature and keep your home well-insulated to save energy.

7. Eat Light

Eating heavy meals can make you feel sluggish and contribute to heat exhaustion. Instead, try to eat light meals made of fresh fruits and vegetables, smoothies, or salads. Drinking hot liquids like tea can also help you cool down by making you sweat.

8. Swim or Use Water Activities

One of the best ways to beat the heat is by swimming. Whether you’re swimming in a pool, lake, or ocean, water activities can help you cool off and have fun at the same time.

If you don’t like swimming, try using a sprinkler or water games to beat the heat.

9. Plan Your Outdoor Activities

If you have outdoor activities planned, try to schedule them during cooler parts of the day, such as early morning or evening. Avoid spending too much time in direct sunlight during the hottest parts of the day, typically between 10 am and 4 pm.

10. Know the Signs of Heat Exhaustion

Be aware of the symptoms of heat exhaustion, such as heavy sweating, nausea, dizziness, headache, or muscle cramps. If you experience any of these symptoms, move to a cooler place, drink water, and rest.