When we think of summer, we think fun-filled outdoor activities, picnics, and beach thrills. However, the rising heat index is a pressing and pervasive issue, as scientists predict a 2C temperature increase by 2050 in major cities around the world. Countries in tropical areas, such as the Philippines and Indonesia, will be hit harder with temperatures that are “barely livable.”
The culprit according to experts? Greenhouse emissions, which we need to curb and lessen ASAP before it’s too late. Meanwhile, we shouldn’t underestimate heat-related illnesses. According to CDC, high temperatures kill hundreds of people every year, with more than 700 people dying from extreme heat in the United States. The elderly, children, and those with chronic diseases are most vulnerable.
Protect yourself and your loved ones from the heat. Here are some measures to keep your cool this summer and anytime! From eating spicy food (yes, really!) to making a cold spritz, here are your top tips to beat the heat naturally.
Stay hydrated.
The cardinal rule is to drink eight glasses of water each day. But on hotter days, such as the highest heat index ever recorded in Manila on March 24 (39C), it’s important do drink much more water, as your body is losing liquids at a higher rate. Experts recommend drinking as much as 1.5-2 liters of water per day during hot days, with a note that we should space this out through the day, and not consume water all at once.
Another helpful tip: don’t wait until you’re thirsty. Drink water throughout the day to prevent dehydration or over-exhaustion.
To know if you’re dehydrated, simply observe the color of your urine. If it’s clear, you’re good. But if it’s dark yellow, it means you’re dehydrated, and you’ve to drink more fluids to replenish.
Avoid alcohol, coffee, and other diuretics
Avoid drinks that cause dehydration, such as alcoholic drinks, coffee, tea, soda, and other sugary drinks. Diuretic means it actually removes water from your body.
If you’re bored of water, try fresh coconut juice instead, or limit consumption of diuretic drinks per day. If you do drink a glass of coffee or tea, replenish with one glass of water right after.
Wear sun protection
Sunburn, skin cancer, aging, and skin discoloration are the top things to watch out for. And, according to experts, we should be watchful, not only during summer or hot months, but all year round. The sun, even when it appears to be hiding under the clouds, can still damage our skin.
So it’s not excessive to wear sunscreen literally every day. If you’re working from home, good news is you don’t need to wear sunscreen, However, if your workspace is near a window where the sun streams in, you might want to wear sun protection.
Even when you’re driving and you air-conditioning is on, the sun’s rays pass through the car window, so as a rule of thumb, wear sun protection every time you’re going out. An SPF of 30 or more is recommended by experts. Also, don’t forget to cover areas that burn easily, such as the nose, ears, shoulders and the back of the neck.
Of course, when you’re going outdoors, wear sunglasses to protect your eyes, and if you’re going to the beach or anywhere outdoors, double-proof your protection by wearing a wide-brimmed hat.
Wear light-colored loose clothing
Dark-colored clothing absorbs more heat, while tight-fitting clothes make it hard for your sweat to evaporate. Avoid dark-colored and tight-fitting clothes as much as you can during a hot day, especially when it’s humid.
Instead, wear light-colored, loose-fitting clothes. Opt for cotton, linen and silk as there are lightweight fabrics. Absolutely avoid polyester, rayon, and denim, according to this article by Elle.
Eat more fruits and vegetables
There’s a reason why there’s a salad named after the summer season (Check out this recipe: Epic Summer Salad)
Salads are full of water content and easy to digest compared to a, say, a hamburger, which will leave you feeling sluggish and weak. Hydrating foods and beverages include:
- Watermelon
- Melon
- Strawberries
- Broths & soups
- Tomatoes
- Bell peppers
- Fresh coconut water
Avoid fatty food, such as steaks, pork chops or pizzas, which carries a higher salt content, and are hard to digest by the body. If you must eat meat, settle for low-fat ones, and go easy on the salt.
Eat spicy food
People who live in scorching climates know this well: eating something spicy will cool you down. When you consume spicy food, it triggers your body to start sweating to release some of the heat. So the next time you encounter those chili sauces and peppers as condiments, don’t be shy. This will help protect you from dehydration.
Make a DIY cool spritz
Hydrating face mists are awesome and useful in hydrating and soothing your skin. But if you don’t have one at the reach, no problem. Make your own cooling spritz.
Combine 1 cup of distilled water with five to ten drops of essential oil of your choice in a small, opaque spray bottle. Shake and spritz! For a more cooling sensation, keep it in the refrigerator before use.
If you must stay outdoors
Not everyone’s lucky to be staying indoors in this unbearable heat. If you have to stay out for work, follow the tips above, and then some. Here are our top tips:
- Avoid staying out in the sun during peak hours of 10 AM to 2 PM.
- Keep your activities to a shady spot.
- Be mindful of your activities by getting relief in a cooling station, such as a public library, a café, or other buildings. Even a small drop of temperature can make a difference.
- Sip water every 15 mins or so.
If you stay indoors…
And there’s no air-conditioning, no worries! These top tips can help you:
- Make a cold compress. Place on top of your head or at the back of your neck for some instant cooling comfort.
- Block heat from entering your home using insulation, reflective barriers, and shading.
- Close your windows during peak hot hours, then open your windows when it’s nighttime for the cool air to come in.
- Hanging a wet sheet over an open window can offer some cooling relief by bringing down the temperature in the room a notch.
- Use block-out curtains to block out the sun’s rays, instead of regular curtains.
Meditate
With the hot weather comes the hot-headedness. That’s why it’s important to keep yourself in check. You can do this by slowing down and meditating, just a few minutes of deep breathing and relaxation can be helpful in cooling our minds.
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