Sizzling Summer Survival: 13 Ways to Beat the Heat
- Writer's Corner: Nicole Simon & Helmut Broeg
- Time: 4 Min
Thirteen strategies for staying cool during summer's hot days, maintaining composure in the heat. - Strategies for Managing Summer's Heat: 13 Methods to Cultivate a Calm Mental State During the Sweltering Season
This weekend, mercury's rising and temperatures are expected to hit a scorching 30 degrees and beyond. While sun-bathers may relish this news, others might find this sweltering heat a bone-crushing challenge. Here's how to shield yourself from the heat, discovering what truly soothes:
H2O is Key
Even for standard temperatures, an adult ought to consume one and a half to two liters of water or tea daily. This intake escalates significant when temperatures spike. A sure sign you’re hydrated is your urine appears light yellow, not dark. But beware, icy cold drinks can upset your stomach, and your body needs to work harder to warm them up. Hydrated people also need to replenish their electrolytes, especially following intense exercise. Elderly individuals may overlook their water glass, so reminders are helpful. There are smartphone apps, too, that will do the reminding automatically.
Lock Out the Heat
On muggier days, window shutters remain closed during daylight hours. Then, lower roller shades, blinds, or Venetian blinds to keep the apartment cool. Turn off electronic devices like the TV, computer, and dryer as they generate added heat when on standby. On balconies or terraces, awnings, sun sails, and umbrellas help rebuff the sun.
Beat the Heat Early
For outdoor adventure and exertion, the crack of dawn is the best time. Avoid strenuous activities at noon. It usually takes time for humidity levels to fall after sunset. Steer clear of protracted outings sans breaks to cool down.
No Tennis at Noon
Intense physical activities should be steered clear of in the heat. But gardening under a blazing sun or a fiercely contested tennis match midday can be harsh on the body, especially when competition is fierce.
Sun Protection: Essential and Practical
Apart from ample fluids, effective sun protection is vital. Opt for a sunscreen with at least SPF 30, preferably SPF 50. It's best to also wear a hat that keeps the sun's rays at bay, enhancing protection. Choose light, breezy, and breathable clothes if feasible for easy air circulation.
Seek Cover
Avoid dark asphalt roads and hard concrete surfaces, which radiate warmth. Instead, seek cool, shady spots like parks, gardens, or backyards. Shopping malls and public buildings are usually less warm. Churches and underground train stations also offer some refuge.
Steer Clear of the Sauce
Thanks to Tomas Leo, a physician, alcohol consumption interferes with a hormone in the kidney, causing the body to dehydrate more swiftly.
Ensure a Pleasant Night's Rest
A wholesome night's rest is vital for the body to recover. If possible, open windows for ventilation when the temperature drops at night. If cooler air doesn't blow in, consider using a fan, which might provide a slight cooling sensation and eliminate perspiration. Cool foot baths, warm showers, or a water bottle brimming with iced water can soothe the body, too. If sleeping under the roof gets too hot, consider moving your sleeping place.
Balance Your Scale
"Even a 1% loss of body water in an adult hampers mental capabilities," explains extreme physician Hanns-Christian Gunga. As this deficit increases, symptoms like dizziness, headaches, muscle problems, and shortness of breath may arise. Fluid losses of 10% of body weight are life-threatening. Older folks may lack thirst sensation. These same concerns plague certain pre-existing conditions like diabetes. To determine if you're getting sufficient fluids, weigh yourself naked upon arising in the morning and before bed.
Medicine Matters
Multiple medications can interfere with body temperature regulation, inhibit sweating, or heighten fluid loss. Gunga says, "Individuals taking blood pressure medication are susceptible to fainting if their veins dilate, and there’s not enough blood volume for the brain." When drugs are applied as patches, levels can surge suddenly if skin circulation gets heightened. Others might lose effectiveness in high heat or must be kept refrigerated. Speak with your doctor regarding the possible heat effects of your medications before a heatwave arrives.
Stay Alert for Heat Warnings
Reschedule or cancel planned activities when the weather service predicts excessive heat and sun. Combined high humidity and temperature can feel twice as harsh, with 33°C (91.4°F) and 100% humidity felt like 55°C (131°F).
Take Illness Symptoms Seriously
Warnings signs like dizziness, headaches, drowsiness, nausea, cramps, rapid heartbeat, or elevated body temperature should not be ignored. Additionally, extreme fatigue, very red or very pale skin, fever, and vomiting can be precursors of heat stroke or circulatory collapse.
Nap 'til Cool
Spanish and Portuguese cultures understand the synchrony between rest and heat, taking a substantial midday break. If possible, retreat indoors for a rest and shift work to the evening. Your body will appreciate it.
- Science tells us that a well-hydrated body is key to withstanding heat, so remember to drink between one and two liters of water or tea daily, and more when temperatures rise.
- To maintain a cool environment, use sunscreen with at least SPF 30, wear light, breathable clothing, and seek shade during the hottest parts of the day.
- Adequate sleep is crucial for health, so ensure your bedroom is cool and well-ventilated at night. If necessary, consider using a fan to enhance air circulation, or even moving your sleeping place to a cooler part of the house.
