How to Stay Cool In Summers

I really enjoy summers, they are the perfect time to spend time with family and go for a vacation. However, battling the summer heat in Phoenix is far from being pleasant. In fact, a typical summer day can feel like an oven that has been put on a really high pre-heated temperature. "According to the Centers for Disease Control and Prevention, approximately 400 Americans die each year due to summer's heat. Everyone is at risk when temperatures rise above 90 degrees but the elderly and the very young are most susceptible to heat and heat-related illnesses"[1].

So, how do you cope with the heat this summer? Besides the essentials, like applying tons of sunscreen lotion and wearing loose fitting, preferably cotton clothes, here are a few tips that will keep help you keep your cool in the sweltering summer.

Drink Plenty of Fluids:

Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water especially during exercise even if not thirsty. Body can easily lose up to a quart of water an hour while exercising in hot weather. Drink water before, during and after exercising. Try coconut water instead of sugar loaded sports drink and juices. It is a natural cold drink. It has the same level of electrolyte, which is found in human blood. Thus, it helps in maintaining the balance of electrolytes in blood. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.

Avoid the Peak Hours

You can't stop your life because of the heat, but try to avoid the hottest times of the day if possible. Exercise in the morning or evening to avoid the most intense heat. If you are outside, wear a hat to shield you from the hot sun. If possible exercise near a water feature and carry a cooler with ice water and a washcloth in it. Wipe your face and neck with the cold wet cloth periodically to cool off. I have found that if you hold the cold wet cloth between your inner wrists for a minute or two, it cools the blood passing near the skin surface in turn cooling your upper body.

Dress for the Heat

Dress in cool, light clothes to allow circulation of air between your skin and the environment. Light colored clothing will reflect sunlight whereas darker clothing will absorb the heat. Cotton and linen are natural fabrics and will absorb the sweat and perspiration totally. Cotton cloth is a great insulator and helps to maintain the temperature inside the body. In summer when the outer temperature is high, cotton clothes helps to keep the temperature inside the attire cool.

Eat for Heat

Ayurveda describes summer as Pitta season.  Pitta is made of fire and water, and its qualities are hot, sharp, oily, and light.  During summer season you can reduce Pitta heat within your own body by eating a diet of cooling foods. "The best foods to keep you cool during summer are watermelon, cucumber, mint, coconut, summer squash, fennel, cilantro, and aloe-vera.  It's best to avoid spicy, acidic and greasy foods during summer as they will increase the heat in your body and make you feel hotter"[2]. Eating fruits can be a great way to keep you cool and replenish your body's minerals at the same time.  The best fruits for this are melons because they contain a high amount of water.  Watermelons, in particular, are 92% water, so while you are having sweet summers treat; you are also staying cool and staying hydrated.

Cool Off in the Water

Swimming is an excellent way to exercise when the weather gets hot. As opposed to other heavier forms of exercise, swimming is non weight bearing & burns much more calories without putting undue pressure on joints. Besides benefiting the body, swimming can soothe and relax the mind, taking away all the stress and tensions. Knowing how to swim improves personal safety. However, you don't need to be a swimmer to benefit from water exercise; doing a simple dog paddle at the shallow end of the pool still counts.

Watch Out For Heat Stroke

According to the American Red Cross the symptoms of heat exhaustion include headaches, dizziness, nausea or vomiting, pale skin, heavy sweating and a high temperature. If you have any of these symptoms you must:

• find a cool place and loosen tight clothes

• drink plenty of water or fruit juice

• sponge yourself with cold water or have a cool shower.

Heatstroke can develop if heat exhaustion is left untreated -but it can also develop suddenly and without warning. The symptoms of heatstroke include hot and red skin, headaches, nausea, intense thirst, raised temperature, confusion, aggression and loss of consciousness. Heatstroke is a life-threatening condition. Help is needed fast. Call 9-1-1 or contact your local emergency department.

Have a backup plan

If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.

Enjoying the summer vacation is important but don't let hot weather put your life at risk. I hope these ideas help you protect yourself and others from summer heat.

Originally Published in Valley India Times, June 2011

Sources:

[1]: "Beat the Heat with Red Cross Safety Tips", American Red Cross, 2008

[2]: "Ayurvedic Secrets to Keeping Cool in Summer", Bodhimed Ancient Medicine for Modern Health

 

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