As summer temperatures reach new heights, staying cool is crucial. Identifying and implementing practical strategies to innovative solutions can help combat the intense heat. You can better cope with extreme weather and maintain your well-being.
Stay Hydrated
Proper hydration is crucial during heat waves. Experts suggest adults drink 64 ounces of water every day to beat the heat. Electrolytes-rich beverages help replenish minerals lost through sweat. Sugary beverages should be avoided as they might cause dehydration. Keep a reusable bottle handy and fill it regularly. Water-rich fruits like watermelon and cucumbers also help in hydration.
Go to Heat Shelters
Many cities opened public cooling centers during extreme heat. These air-conditioned spaces offer refuge from high temperatures. Libraries, community centers, and malls often serve as heat shelters. Elderly individuals and those without air conditioning should prioritize visiting these locations. Some shelters also provide water, snacks, and health checks for visitors.
Use Heat Alert Systems
Signing up for local heat advisory notifications such as HeatRisk is necessary. Many cities have text or email alert systems for extreme weather. These provide timely information on heat waves and safety measures. Weather apps often include heat index data and precautionary advice. Stay informed about cooling center locations and heat-related health risks throughout these systems.
Limit Outdoor Activities
With more than 35 deaths caused by heat waves in 2024, it is crucial to reduce time spent outside. It is especially necessary during peak heat hours such as 10 AM to 4 PM. Plan essential outdoor tasks for early morning or late evening. If outdoor work is unavoidable, then you should take frequent breaks in shaded areas. Indoor exercises or swimming are safer alternatives during heat waves.
Wear Light Clothing
Choose clothing that is light-colored, loose, and composed of breathable materials. Cotton, linen, and moisture-wicking materials allow air circulation and sweat evaporation. Light colors reflect sunlight and keep the body cooler. Avoid dark, tight clothes that trap heat. Hats with wide brims offer protection for the neck and face. You also wear sunglasses to protect your eyes from harmful UV rays.
Install Cool Roofs
Cool roofs reflect more sunlight and absorb less heat than conventional roofs. Options include reflective paint, sheet covering, or highly reflective tiles. Because they require less air conditioning, cool roofs can save energy expenses.
Stay Downstairs
An increase in heat makes your upper floors warmer. Spend more time on lower levels if you have a multi-story home. Basements are typically the coldest areas. Set up temporary living spaces downstairs if possible. If you must sleep upstairs, make use of fans to move the air about. Consider a portable air conditioner for upper-floor bedrooms.
Take Cool Showers
Brief, cool showers below 60°F provide immediate relief from heat. They lower body temperature by 1.3°F to 3.1°F and wash sweat away. Cool baths can be even more effective for longer-lasting coolness. Pat dry instead of rubbing to avoid friction. Apply moisturizer after showering to prevent skin dryness. Cool foot baths can also help regulate body temperature during extreme heat.
Use Evaporative Coolers
In arid settings, swamp or evaporative coolers work well. They use water evaporation to cool air, thereby consuming less energy than air conditioners. These devices can lower indoor temperature by 15-40°F. They work best with open windows for air circulation. Regular maintenance ensures optional performance and prevents mold growth.
Close Blinds and Curtains
Keep sunlight out by closing window coverings during the day. Light-colored, reflective blinds are most effective at blocking heat. Thermal curtains provide additional insulation against outdoor heat. Open windows and coverings at night to let in cooler air. Consider installing exterior shutters for maximum heat reflection.
Apply Sunscreen
Use a broad-spectrum sunscreen with at least SPF 30 when outside. Reapply more frequently than every two hours if you are doing physical activities. The body’s capacity to self-cool is compromised by sunburn. Look for water-resistant formulas for extended outdoor activities. Do not forget often-missed areas like ears, neck, and feet. Sunscreen helps prevent long-term skin damage and reduces heat absorption.
Set Portable Fans and Misters
Strategically place fans to create cooling airflow throughout living spaces. Mix misters and fans for a more effective cooling result. The ambient temperature can be lowered by up to 10-30°F with misters. Arrange bowls of ice in front of the fans for DIY air conditioning. For the best cooling effect in the summer, ceiling fans should turn counterclockwise.
Eat Light Meals
Opt for smaller, more frequent meals during heat waves rather than eating heavy meals at once. Heavy meals such as food containing red meat or more protein increase metabolic heat production in our bodies. Choose fresh fruits, vegetables, and salads over such food. Cold soups and smoothies provide hydration and nutrients. Avoid using ovens or stoves and opt for no-cook meals when possible.
Eliminate Extra Sources of Heat
Minimize the use of heat-generating appliances during hot days. During the evening, run the washing machine and dishwasher. Switch to LED bulbs as they generate less heat. You should also unplug electronics when they are not in use to reduce ambient heat.
Limit Alcohol and Caffeine
Reduce intake of alcohol and caffeinated beverages during hot weather. These beverages have the potential to lower body temperature and potentially cause dehydration. Moreover, alcohol impairs judgment, leading to heat-related risks. Due to its diuretic properties, caffeine increases fluid loss. Choose infused water, coconut water, or herbal teas as alternatives. If consuming alcohol, alternate with water to maintain hydration.
Create Cross-Ventilation
Open windows on opposite sides of rooms to create airflow. This technique is most effective during cooler evening hours. Use box fans in windows to enhance air movement. Ensure attic spaces are well-ventilated to prevent heat buildup. Remove obstacles that block airflow from rooms. Cross-ventilation can significantly reduce indoor temperatures without using air conditioning.
Use Cool Packs and Dehumidifier 
Apply cool packs to pulse points for quick relief. The neck, wrists and temples are such places. Freeze damp clothes for makeshift cool packs. Dehumidifiers reduce moisture in the air and make it feel cooler. Lower humidity levels allow sweat to evaporate more efficiently.