How To Beat The Heat Without Breaking a Sweat
As the temperature soars, it's important to stay cool and comfortable. Here are some tips to help you beat the heat without breaking a sweat:
Drink plenty of fluids.
Dehydration is a major cause of heat-related illnesses. Drink plenty of fluids, especially water, before, during, and after being exposed to the heat. Avoid sugary drinks, which can actually dehydrate you.
| Beverage |
Number of Glasses Per Day |
| Water |
8-10 |
| Sports drinks |
2-3 |
| Fruit juice |
1-2 |
Wear loose-fitting, light-colored clothing.
Dark-colored clothing absorbs more heat than light-colored clothing. Loose-fitting clothing allows air to circulate, which will help you stay cool.
| Clothing Type |
Effect on Body Temperature |
| Loose-fitting, light-colored |
Helps cool the body |
| Tight-fitting, dark-colored |
Traps heat and makes you sweat more |
| Wet clothing |
Can actually cool you down if it's not too heavy |
Take a cool shower or bath.
A cool shower or bath can help you quickly lower your body temperature. Submerging yourself in water will cool your skin and help you feel refreshed.
| Water Temperature |
Effect on Body Temperature |
| Cool (60-70°F) |
Lowers body temperature |
| Cold (50-60°F) |
Can shock the body if you're not used to it |
| Tepid (80-90°F) |
Can actually raise body temperature |
Spend time in air-conditioned places.
If you're going to be spending time outdoors, try to do so in air-conditioned places. Libraries, shopping malls, and movie theaters are all good options.
| Place |
Temperature |
| Air-conditioned room |
68-72°F |
| Outdoors in the shade |
75-85°F |
| Outdoors in the sun |
90-100°F |
Use a fan or evaporative cooler.
A fan or evaporative cooler can help you circulate air and cool down your home. Fans work by blowing air over your skin, which helps to evaporate sweat. Evaporative coolers work by blowing air over water, which evaporates and cools the air.
| Device |
Effect on Body Temperature |
| Fan |
Cools the skin by evaporating sweat |
| Evaporative cooler |
Cools the air by evaporating water |
| Air conditioner |
Cools the air by removing heat |
Avoid strenuous activity during the hottest hours of the day.
If you must be outdoors during the hottest hours of the day, try to avoid strenuous activity. If you must exercise, do so in the early morning or evening when it's cooler.
| Activity |
Effect on Body Temperature |
| Strenuous activity (e.g., running, biking, hiking) |
Raises body temperature |
| Light activity (e.g., walking, gardening, swimming) |
Can actually cool body temperature |
| Rest |
Lowers body temperature |
Eat cooling foods.
Eating cooling foods can help you lower your body temperature. Good options include fruits, vegetables, and yogurt.
| Food |
Effect on Body Temperature |
| Watermelon |
92% water, helps hydrate the body |
| Cucumber |
96% water, helps cool the skin |
| Yogurt |
Contains probiotics, which can help regulate body temperature |
Get enough sleep.
When you're sleep-deprived, your body is more likely to overheat. Aim for 7-8 hours of sleep each night.
| Sleep Duration |
Effect on Body Temperature |
| 7-8 hours |
Helps regulate body temperature |
| Less than 6 hours |
Can lead to overheating |
| More than 9 hours |
Can also lead to overheating |
Heat-Related Illnesses
Heat-related illnesses can range from mild to severe. The most common heat-related illnesses are:
-
Heat cramps are painful muscle spasms that can occur in the legs, abdomen, or back.
-
Heat exhaustion is a condition that occurs when the body loses too much water and salt. Symptoms of heat exhaustion include fatigue, nausea, vomiting, and dizziness.
-
Heat stroke is a life-threatening condition that occurs when the body's temperature rises to 103°F or higher. Symptoms of heat stroke include confusion, seizures, and loss of consciousness.
If you think someone is experiencing a heat-related illness, call 911 immediately.
Tips for Avoiding Heat-Related Illnesses
In addition to the tips above, here are some other things you can do to avoid heat-related illnesses:
-
Listen to your body. If you're feeling hot, tired, or dizzy, stop what you're doing and cool down.
-
Dress appropriately. Wear loose-fitting, light-colored clothing that wicks moisture away from your skin.
-
Stay hydrated. Drink plenty of fluids, especially water, before, during, and after being exposed to the heat.
-
Avoid strenuous activity during the hottest hours of the day. If you must be outdoors, take breaks in the shade or air conditioning.
-
Eat cooling foods. Fruits, vegetables, and yogurt can help lower your body temperature.
-
Get enough sleep. Sleep-deprived people are more likely to overheat.
