How to Stay Cool in Hot Weather

How to Stay Cool in Hot Weather
By Mia🔺Inc

Keeping cool in warm weather is a multi-faceted challenge. Risks of getting too hot in warm weather includes dehydration, heat stress, heat cramps, or even heat exhaustion. Keeping your body cool will also help to keep your mood calm too, for heat often exacerbates feelings of stress, tension and frustration. There are lots of simple and effective ways to stay cool in warm weather and most of them are very affordable.

Eating and Drinking to Stay Cool. Stay hydrated. Water is essential for keeping you cool during hot weather. Water keeps your body cool and should be drunk even if you don’t feel thirsty. It’s okay to also drink commercial waters (such as Vitamin Water) or sports drinks such as Powerade or Energade but they’re usually not necessary unless you’re deliberately replenishing lost vitamins/electrolytes following a sporting activity.

The best way to check your hydration level is to measure your urine color. Anything darker than straw colored is probably an indication that dehydration is on the horizon, and water is needed. Stay away from sugary drinks such as sodas; they decrease the ability of your body to store water. Also, steer clear of alcoholic drinks, coffee, and caffeinated drinks, which are natural diuretics.

Choose cooling foods. Food can keep you cool provided you make the right choices. Choose salads, fresh raw food, vegetables and fruit. “Cool as a cucumber” is literal; it is nearly 100% water, providing hydration to keep you cool.

Avoid eating meat and protein-heavy foods during the heat of the day because these can increase metabolic heat production, which can add to loss of water.
It may seem counter-intuitive, but eating spicy peppers may help cool you off. They make you sweat, which provides a cooling sensation.
Smaller meals may also help keep your core temperature down. Large meals require the body to work harder breaking everything down.

Stay out of the sun while it’s at its hottest. This common sense approach isn’t always easy to adhere to when summer fun beckons, so it bears repeating. Avoid activities at noon as much as possible. It’s best to limit your sun exposure between the hours of 10 a.m. and 4 p.m. each day during hotter months. When you are outside during these times, limit your exposure as best as you possibly can.
Schedule activities early in the morning or later in the afternoon.
Some people are particularly vulnerable to heat and should stay in cool places during hot weather, such as children, the elderly and those who have health problems.

Wear sunscreen! While sunscreen doesn’t necessarily have a cooling effect, its protective effect is vital during warmer weather. As well as being painful and damaging, sunburn can cause a fever and various signs of dehydration. If left unchecked, sunburns can lead to heat exhaustion or heat stroke.

At the minimum, use SPF 15. If you’re planning on being outside for a while, SPF 30 would be a better option. Reapply often. Every two hours is recommended, but it should be reapplied more often if you’re swimming or sweating a lot.

Stay in the shade. Retreat to shade as much as possible. Taking breaks under trees works doubly well because trees release water into the air that absorbs some of the heat. While shade doesn’t lower the actual temperature, the lack of sunlight exposure makes it feel like the temperature is up to 15 degrees cooler. If a cool breeze comes by, that can feel like an additional lowering of 5 degrees in the shade.

Wear lighter clothing. Lightweight, loose-fitting clothing will help to keep you cooler. If it is light in color, it’s even better, as this will reflect the heat and sunlight better. Shorts and short sleeved shirts are good choices. Something that lets the air flow freely through, hitting the sweat on your body, works best.

The following suggestions are specific ways clothing can maximize your ability to stay cool:
Cotton and linen clothing tends to keep you cool and absorb moisture.Clothes you can hold up to the light and see through are great choices. Be sure to apply sunscreen when wearing really thin clothing, as the clothing doesn’t provide adequate protection from the sun’s harmful rays.

Synthetic clothing tends to trap moisture, which makes the fabric feel heavier, stick to your skin, and restrict air-flow. Working in lower humidity settings with short sleeves has been shown to have a minor benefit. Weigh the options of UV exposure with your choice of clothing.

Wear breathable footwear. Depending on the activity, one shoe could be more comfortable or appropriate than another. Consider whether arch support, durability, and comfort are mandatory, and then choose the best breathable footwear for the activity.

Cotton socks are great, but moisture wicking socks help your feet stay cooler. Some running shoes are designed with the summer months in mind, providing ventilation in a variety of designs.

Be careful if you decide to go bare feet. Many pavements become unbearably hot during warm weather and can scald your feet.

Holidays are around the corner…So stay cool and calm.

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