How to Keep Cool in the Heat

How to Keep Cool in the Heat

As the temperatures soar protecting yourself from excess heat becomes a top priority. Your body has its natural way to control the body temperature. However, the heat can make it hard to cope. When it’s too hot, sweat does not evaporate as quickly as it should and increases the risk of a heat stroke. Furthermore, too much heat can harm your body’s organs and cause heat-related illnesses.1

According to the, high temperatures kill hundreds of people every year. The people who are at risk are people children less than two years and adults over 65 years and those with chronic diseases. Luckily heat-related illnesses are preventable.2

Whether you’ll stay indoors or go outside you need to take measures to stay cool and keep your body temperature in check. This article shares eight simple tips on how to keep cool in the heat.

8 Tips to Keep Cool in the Heat

It is important to take measures to protect yourself and your loved ones. Here are 8 easy ways to protect yourself in hot weather.

1. Choose appropriate clothes

The best way to keep cool in the heat is to dress for the weather. Choose loose fitting clothes made from breathable fabrics such as linen to allow air circulation. Also, consider light colored clothes and avoid black or dark colors because they trap heat and can worsen the situation. Lastly, wear a hat to protect your face from direct sun rays and carry an umbrella to keep off the heat.

2. Stay hydrated

Water has a natural cooling effect on your body. The recommended daily water intake is at least eight glasses of water every day. But in hot weather, you need tothan usual particularly if you will spend most of the time outdoors to keep your body cool and refreshed.

Avoid drinks that have caffeine such as coffee and tea and limit alcohol intake as they tend to be dehydrating which will make the heat situation worse.1

Don’t wait until you’re thirsty. Carry your water bottle with you and sip often. Some of the signs of dehydration include a dry mouth, headaches, and dizziness.

Eat light, balanced meals

When the weather is too hot you should eat light meals and plenty of  and stews.  Also, eat lots of such as cucumbers, strawberries, lettuce celery, and watermelon because of their high water content which will keep your body hydrated.1 Furthermore they have numerous health benefits that are beneficial for you.

3. Take a cool shower

Showering is one of the best ways to keep cool in the heat. The cool water lowers your body’s temperature and will help you feel better and relaxed. If the heat is too much add some  to your bath water for extra cooling benefits. You can also wash your hands in cold water or spray your body with water to cool you off.

4. Stay indoors or in the shade

Limit the time you spend outside to keep cool in the heat, especially between 10 am to 4 pm because that’s the hottest part of the day. Ensure to schedule your appointments and errands earlier or later in the day. If you have to stay outdoors, try to get in the shade often because constant exposure to direct sunlight can increase your body temperature. Walk along paths with shade and get frequent stops in malls, and libraries. Also, wear protective clothing such as sunglasses and a hat and use sunscreen to prevent sunburn.

5. Use a fan or air conditioning indoors

Sometimes the heat can be unbearable even when you are indoors. Use fans and air conditioning to keep cool in the heat while inside to keep you cool. Try as much as possible to stay in air-conditioned buildings to prevent heat related illnesses. You can also use air conditioning in the car to avoid overheating.

Also, close the curtains and blinds if your windows face the sun's direction to block direct rays from entering the house. You can use blackout curtains that reduce the temperatures.

6. Stay active

Exercise may seem counterintuitive but it can help you regulate your body temperature and keep cool in the heat. When your sweat evaporates it cools your body down naturally.

Do light exercises like yoga or stretching then take a cool bath or shower afterwards to lower your body temperature. After your workout replenish your energy with  such as oranges, grapes, pineapple, , and energizing fruits like  and .3 Also drink a lot of water during and after your workout to prevent being dehydrated.

However, avoid exercising outdoors when the sun is too hot as it can lead to dehydration and cause heat exhaustion and heat stroke. Drink a lot of water during and after your workout to replenish the water lost through sweat. Also, take frequent breaks and take a cold shower to cool you off after the workout.

7. Use cooling products

There are numerous innovative products designed to keep off heat. For example, you can use cooling towels around the neck or forehead to give a cooling sensation. Additionally, cooling sprays help reduce your body temperature when it’s too hot.

Alternatively, you can use ice packs on your wrists or wrap them around your neck to reduce your body temperature. Choose breathable lines made with cotton to keep you cool as you sleep.


  • What is the best way to keep cool in the heat?

The best way to keep cool in the heat is to wear light and loose fitting clothes, take a cool shower, stay indoors, and use air conditioning or a fan indoors. Also, remember to cover the windows with blinds during the hottest part of the day to keep off the heat.

  • What to drink during hot weather?

Some of the best cooling drinks to keep cool in the heat include cold smoothies, cold water, iced tea, lemonade, and natural fruit juices.

  • Why do I feel hungry in hot weather?

You tend to be hungrier in hot weather because you lose a lot of fluids due to sweating which can lead to dehydration. When dehydrated, you tend to feel hungry because your body often mistakes thirst for hunger.


Extreme heat can adversely affect your physical health and cause dehydration, heat exhaustion, and heat stroke. The best way to keep cool in the heat is to make simple changes in your home and how you dress. Ensure you drink plenty of water, wear loose-fitting light clothes, take cool showers, and use fans or air conditioning to lower the temperatures. If you have to go outside, wear sunscreen and a hat and find air-conditioned places such as malls to cool off.

Prioritize your health by using sunscreen to prevent sunburns, stay active, and eat foods with high water content. Also, don’t hesitate to visit your doctor if you experience symptoms of heat stroke.


  1. https://www.cdc.gov/nceh/features/extremeheat/index.html 
  2. https://edition.cnn.com/2022/07/18/health/how-to-stay-cool-without-air-conditioning-wellness/index.html
  3. https://time.com/6196442/cool-down-hot-outside/

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  • Branden Evans
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