To beat the heat in summer, follow these best practices:
Stay Hydrated: Drink plenty of water throughout the day, aiming for 8-10 glasses. Include electrolyte-rich drinks like coconut water or sports drinks if sweating heavily. Avoid sugary or caffeinated beverages that can dehydrate you.
Dress Smart: Wear loose, lightweight, and light-colored clothing made of breathable fabrics like cotton or linen. Use wide-brimmed hats, sunglasses, and sunscreen (SPF 30+) to protect against UV rays.
Cool Your Environment: Use fans, air conditioning, or portable coolers. Keep blinds or curtains closed during the hottest parts of the day (10 AM-4 PM). If AC isn’t available, place a bowl of ice in front of a fan for a cooling breeze. Spend time in air-conditioned public spaces like malls or libraries if needed.
Time Outdoor Activities Wisely: Schedule exercise or outdoor tasks for early morning or late evening when temperatures are cooler. Take frequent breaks in the shade and avoid strenuous activity during peak heat (midday).
Cool Your Body:Take cool showers or baths, or use damp towels on your neck, wrists, or forehead. Mist yourself with a spray bottle of water. Soak your feet in a bucket of cool water for quick relief.
Eat Light and Fresh: Opt for water-rich foods like watermelon, cucumber, oranges, and salads. Avoid heavy, greasy, or spicy meals that can raise body temperature.
Watch for Heat-Related Illness: Know the signs of heat exhaustion (heavy sweating, dizziness, nausea) and heatstroke (high body temp, confusion, no sweating). Seek shade, hydrate, and get medical help if symptoms worsen. Check on vulnerable people like the elderly, kids, or those with chronic illnesses.
Sleep Cool: Use breathable cotton sheets, keep a fan running, or freeze a water bottle to place near your feet at night. Sleep in lower, cooler parts of the house if possible.
Limit Heat Sources: Avoid using ovens, stoves, or other heat-generating appliances during the day. Opt for no-cook meals or use a grill outdoors.
Know Your Local Resources: Check for cooling centres in your area during heatwaves, especially if you lack reliable cooling at home. Stay updated on heat advisories via local news or weather apps.