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How to Stay Cool in the Summer Heat

Staying cool in the summer heat is vital for maintaining physical and mental well-being.


Because getting over-heated can cause heat-related illnesses such as heat stroke or heat exhaustion (link to previous article). Heat-related illnesses can lead to confusion, fatigue, dizziness, and in worst-case scenarios, fainting or death. 

Getting over-heated is also really uncomfortable. Trying to do work or falling asleep when you’re sweating and sticky can make you grumpy and discombobulated. 

In this article, we’ll go over all the ways you can keep yourself comfortable and cool as the summer temperatures ramp up. 

  1. Drink your water: First and foremost, always make sure you’re drinking your liquids. Not only will cool liquid help regulate your body temperature, but it keeps you hydrated as well. Hydration is the key to staying healthy by flushing out waste, keeping your energy levels and brain function high, helping you digest, and avoiding nasty side effects like dizziness, fatigue and fainting. While water is one of the best beverages you can drink because it’s zero calories and contains no sugar, you can also keep yourself cool by drinking almost anything except for coffee and alcohol, which act as diuretics. 
  2. Eat cool foods: Popsicles, fruit, salads, and smoothies are good examples of cold foods that can help you keep your body temperature cool. Plus, they’re really fun to eat when you’re feeling overheated. There’s a reason why watermelon is so delicious on a hot summer day. 
  3. Get a portable fan or AC: If you don’t have central AC or ceiling fans, you can purchase affordable portable fans and air conditioners. For fans, there’s everything from hands-free neckband fans to handheld fans to large box fans available on the market; as for ACs, you can purchase ones as small as a toaster oven and take them wherever you go. 
  4. Take advantage of ice packs: Usually our freezers are full of ancient ice packs that are begging to be used. Whether it’s the middle of the day or while you’re trying to sleep, keeping an ice pack on your body, particularly on pulse point areas such as your wrists, temple and neck, will help you stay cool and calm. 
  5. Enjoy a cold shower: Taking a quick, cold bath or shower, even though it’s sometimes a little shocking to the system, will help bring down your core temperature

If you find yourself getting overheated, remember these tips and stay safe this summer. 

Signs of Heat-Related Illness and How to Prevent It

Heat-related illnesses are a very real and serious condition. 

Each year, over 650 people in America will pass away from heat-related conditions. 

According to the Centers for Disease Control and Prevention (CDC), a heat-related illness “is a condition resulting from exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” 

Two common types of heat-related illness include heat stroke and heat exhaustion

Now that the summer is here, it’s vital that you pay attention to how your body is handling the heat. 

Here are some signs to look out for:

–Nausea or throwing up (heat exhaustion or heat stroke)

–Headache (heat exhaustion or heat stroke) 

–Dizziness (heat exhaustion or heat stroke)

–Fainting (heat exhaustion or heat stroke) 

–Muscle cramping (heat exhaustion)

–Distorted thinking (heat stroke) 

–Flushed skin (heat stroke) 

–Body temperature over 103 degrees (heat stroke)

–Unconsciousness (heat stroke)

Here’s a helpful guide from the CDC to understand the difference in symptoms. 

If you or someone near you is exhibiting signs of heat stroke, it’s important that you seek medical attention immediately

If you believe you or someone near you is experiencing heat exhaustion, the Mayo Clinic recommends moving to a shady spot, lying down, removing heavy clothing, drinking a cool beverage, and fanning or putting cool water on the body. 

To avoid developing heat-related illness in the first place, make sure to: 

Stay hydrated: Drinking enough water is key to staying safe in the heat. When you sweat, you lose liquid with important minerals. If you’re not replacing that liquid, you run the risk of dehydration which can lead to lethargy, lightheadedness, confusion, diarrhea and vomiting, and it can cause serious complications such as kidney issues, seizures, and the possibly life-threatening hypovolemic shock. 

Wear the right clothing for warm weather: Just like in the winter time, there’s appropriate clothing you should wear in the sun or humidity. Make sure to wear loose-fitting, breezy clothing that doesn’t make you sweat any more than you need to. 

Avoid the hottest time in the day if possible: The hottest time of day is typically in the late afternoon—around 3PM—as the heat as been able to build up throughout the day. Early mornings or late evenings are typically better times to be outside as the sun is not as high in the sky. 

Stay inside if you are high risk: Some people are predisposed to being affected by heat more than others. Young people and older people often have difficulty regulating body heat, and specific medications also make it difficult. Here’s a list of such medications. Also, if you have certain health conditions, such as obesity or heart or lung disease, it can increase your chances of developing a heart-related illness. 

As you get ready to spend more time out in the sun, please remember these tips and stay safe. 

How to keep your skin safe in the sun.

Summer is upon us, which means we’ll be spending more hours out in the sun.

The sun offers health benefits such as helping our bodies create Vitamin D; however, too much
sun can also wreak havoc on our bodies. Not only can it cause us to get overheated or possibly
dehydrated, it can also cause skin damage or cancer.

Here are some important ways to keep your skin safe in the sun:

Wear sunscreen:

One of the most important steps you can take to protect your skin is wearing sunscreen. You’ll want to use a sunscreen that says “Broad-spectrum protection” and has an SPF of at least 30 or higher. You’ll also want to wear sunscreen that is water resistant in case you sweat or plan on going in water. Oh! And don’t forget to put sunscreen on those forgotten spots like your ears, eyelids, and the top of your hands and feet.

Wear protective clothing:

If sunscreen isn’t an option, wear long-sleeve tops or pants to keep your skin covered. A hat, particularly a wide-brimmed one, will help protect the skin on your scalp, ears, nose and face. Also, sunglasses can help protect your eye and cheeks.

Avoid the time of day when UV rays are the strongest:

The UV rays from the sun, which can cause skin damage or cancer, are strongest from 10AM to 4PM. If you are outside during this time, it’s important that you put on sunscreen or wear appropriate clothing. UV rays are strongest the closer you live to the equator OR the higher you live in elevation.

Stop suntanning:

We know having a healthy glow is what many of us strive for in the summer, but reality is suntanning is dangerous—indoors OR outdoors. The U.S. Food & Drug Administration (FDA) notes that tanning “greatly increases your risk of developing skin cancer.” Better safe than sorry.

Make sure to check your skin often to see if you have any suspicious moles or markings, and
please be safe this summer.

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