How to Keep Cool During the Summer

When it is hot outside it can be difficult to keep cool, especially when you have to spend a lot of time outdoors. Exposure to heat for long periods of time without the proper care can be detrimental to your health. So, it’s important you take the proper precautions and be aware of the heat and how your body is reacting to it. To help you out, I thought I would share my advice on how to keep cool during the summer.

Drink Lots and Lots of Water

Drinking plenty of water is absolutely essential – particularly on hot summer days. When spending the majority of your time outside, it is important you drink water every 15 minutes. You should aim to consume 6-12 ounces of water every 15 minutes when you’re outside during the summer. In fact, you should be drinking a whole gallon of water every day to ensure you’re properly hydrated. This may seem daunting, but if you switch out your coffee and soft drinks out for a fresh bottle of water, you will achieve hydration far more easily.

Wear the Right Clothing

The clothing you wear can have a significant effect on your body temperature throughout the day. Aim to wear light coloured clothes with a hat. This will help reflect heat and light away from your body, whereas dark coloured clothes attract the heat and hold it in, raising your body temperature and making your unnecessarily hot during the day. Wearing light coloured and breathable materials can have a significant impact on your temperature, helping you keep cool throughout the day.

Take Regular Breaks

If you have to spend a lot of time outside in the sun, it is important to take regular breaks. Plan time inside as much as you can to ensure you get the shade, cool air, and rest you need. Try to take regular breaks during the middle of the day, when the sun is highest in the sky.

Protect Your Skin

When spending time outside during the summer, it is extremely important to protect your skin with sun cream and hats. If you spend a lot of time outside without any protection, you are extremely vulnerable to sun stroke, sun burn, and excessive dehydration. Protect your skin with plenty of sun cream and the shade of a sun hat while you work or play outside all day long.

Know Your Body’s Limits

Knowing your limits is extremely important when spending time outside. Some of us get worn out more easily, while others are more sensitive to the heat or the cold. If you work outside during the day or play outdoor sports on tarmac court markings, it is important you are aware of your body’s limits.

This means making sure you are drinking water throughout the day, resting when you need to rest, and hanging out in the shade when you get too hot. Don’t push yourself unnecessarily as in the hot weather this can do more harm than good. If you notice any feelings of dizziness, headaches setting in, or stomach aches, these can all be signs of heat-related illness, so it is important you sit down out of the heat and let your body rest. Know the signs and look after yourself so that you don’t do your body any damage.

Protect Your Eyes

We’ve all spent long walks on the beach squinting into the sunshine. However, this is very bad for the health of our eyes and can cause sight problems in the long-term. To avoid this, prioritise wearing sunglasses to protect your eyes from glare during the height of summer. And sure, this is not advice on how to keep cool, but it will help prevent headaches.

Take Adequate Meal Breaks

The reason we don’t crave hot food during the summer is because it contains far less water than cold foods such as fruits and salads. Eating appropriate meals during the day can help you drink more and replenish the electrolytes you may have lost through sweat. Prioritise eating meals such as fresh fruits, leafy greens, and nuts.

Enjoy Frozen Snacks

Frozen snacks are a great way to keep cool during the summer and are also an enjoyable treat. Ice cream and ice lollies are a popular choice for many people and can help reduce body temperatures. If you want to avoid too much sugar intake, aim to eat sugar-free ice lollies or simply add ice or frozen lemon slices to your bottled water to cool it down and add a little something special.

Keep Cool This Summer

I hope you have found my tips for keeping cool this summer useful. What are some common things you do to keep cool in the hot weather? Let me know in the comments below.