Health
Stay Cool: 14 Expert Tips for Hot Weather
Health Points
- Monitor the weather and adjust your schedule to avoid the hottest times of day.
- Stay hydrated and use appropriate cooling strategies, such as wearing loose clothing and utilizing air-conditioned spaces.
- Recognize heat exhaustion symptoms and know when to seek medical help.
With record-breaking heat this year, it’s important to prioritize your health as temperatures soar. These practical tips can help you manage the heat and stay comfortable in extreme conditions.
“The last 13 months have been the hottest on record. We’re seeing increased levels of heat-related illness, and it started earlier in the season we’re used to,” says Dr. Tess Wiskel, emergency physician and climate change and health fellow.
Don’t wait until you feel overheated—proactively plan to stay cool each day and look out for high-risk periods of temperature.
Use a weather app to monitor hourly changes and plan around the hottest times. Staying hydrated is crucial: aim for 11 cups of fluids daily for women and 15 cups for men, increasing if you’re active or outdoors.
Whenever possible, spend time in air-conditioned spaces, especially during peak heat. Community centers, libraries, and malls are great options if home AC isn’t available.
Fans are helpful but work best with cooler air. Wet your skin with a spray bottle or wipe to maximize the fan’s cooling power through evaporation.
Take regular breaks during outdoor activities to allow your body to recover. Physical exertion adds internal heat on top of external temperatures.
When heading outdoors, always carry water and handy cool-down supplies like portable fans or wet wipes. Dress in lightweight, loose-fitting clothing for optimal airflow.
Try clothing made with cooling technology, which maintains dampness longer to help pull heat away from your body.
A simple wet towel or T-shirt can serve as a DIY cooling garment—just rewet as needed. Cold drinks, ice chips, or popsicles add a refreshing chill from the inside but avoid consuming them too rapidly.
Taking a shower or bath in water cooler than your body temperature, followed by standing in front of a fan, can help lower body heat. Immersing your hands and arms in ice water for five minutes is another effective trick, used by the US Army.
Placing ice packs near large blood vessels—like your elbows, underarms, or neck—can speed your cooldown without needing water.
If your symptoms don’t improve with cooling methods, seek medical care. Be alert for warning signs of heat exhaustion, such as excessive sweating, dizziness, headache, rapid heartbeat, or muscle cramps.
“People at high risk include older adults, babies and children, those who are pregnant, people who take medications that make them less able to sweat, people who work outdoors, and people with certain health conditions, including cardiovascular disease,” Dr. Wiskel notes. “And if you’re not high risk, check in on people who are.”
Make a point to incorporate these strategies into your daily routine for a safer, more enjoyable summer. Stay proactive and connected—your wellbeing comes first!
