KEY TAKEAWAYS
Wear light, loose clothing and protect your skin from the sun to stay cool and safe
Drink plenty of water and eat fruits and vegetables with high water content
Avoid the hottest part of the day and rest in the shade when you feel tired
Keep your skin clean, moisturised, and protected with sunscreen to beat the heat
Summer is the time for picnics, games, beach trips and days spent in the garden. But when the weather gets too hot, it can quickly turn from fun to risky. Knowing how to beat the heat can help you stay healthy and feel comfortable, even on the warmest days.
Too much time in the sun can lead to dehydration. When you lose too much water, you can develop heat cramps, heat exhaustion, or even heat stroke. These are serious conditions, but the good news is that they can be prevented.
Why it’s important to beat the heat
Hot weather puts extra pressure on your body. You sweat to cool yourself down, but that means you lose fluids and salts. If you don’t replace them, your body temperature can rise too high.
Even if you stay indoors, rooms can trap heat and make you feel tired and dizzy. Knowing how to keep cool in hot weather inside is just as important as staying safe outdoors. By planning ahead, you can enjoy summer and still stay well.
What to wear to beat the heat
Choose light, loose clothing
The clothes you wear can make a big difference in how hot you feel.
- Pick loose-fitting clothes so air can move freely around your body
- Wear light colours like white, beige or pale blue. Dark colours trap heat
- Natural fabrics such as cotton and linen let sweat dry faster, helping your body cool down
Wear sun-protective clothing
If you’ll be out in the sun, think about clothes that help block harmful UV rays.
- Bright or dark colours can stop more sunlight from reaching your skin
- Dry, tightly woven fabrics protect better than thin or wet ones
- Some brands make sun-protective clothing with a UPF rating. A UPF of 30 or more gives strong protection
Add a hat and sunglasses
- A hat with a wide edge keeps sunlight off your face, ears and neck
- Sunglasses protect your eyes from UV rays. Look for ones that block 99 to 100 percent of UVA and UVB rays
Use sunscreen and lip balm with SPF
Sunburn can spoil your summer plans and cause lasting skin damage.
- Apply sunscreen with SPF 30 or higher and reapply often
- Cover easy-to-miss areas like your ears, nose and shoulders
- Use a lip balm with SPF to stop lips from drying out
SUMMARY:
To beat the heat, wear loose, light clothing, and protect yourself from the sun with SPF, hats, and sunglasses. The right outfit keeps you cool, comfortable and safe from UV rays.
How to stay hydrated and eat to beat the heat
When it’s hot, your body loses water quickly through sweat. Keeping your fluids up is one of the best ways to beat the heat.
Simple ways to stay hydrated
- Drink water often, not just when you’re thirsty
- Check your urine colour whether pale yellow means you’re well-hydrated
- Try sugar-free juice for extra nutrients and flavour
- Limit alcohol and caffeine both can make you lose fluids
Foods that help you stay cool
What you eat also affects how hot you feel. Try adding foods with lots of water and fewer heavy fats.
- Fresh fruits and vegetables like watermelon, strawberries, and peppers keep you hydrated
- Soups and broths add water to your diet
- Spicy food makes you sweat, which helps your body cool down
- Low-fat meats such as chicken or fish are easier to digest
SUMMARY:
Staying hydrated and eating light, water-rich foods helps your body handle the heat better. Choose fruits, vegetables and drinks that keep you cool from the inside out.
When to rest and find shade
The sun is strongest between 10 a.m. and 2 p.m. Try to stay indoors or under shade during this time. Plan outdoor activities for early morning or evening instead.
If you start to feel dizzy or weak, rest right away. Go to a shaded area, sip water and sit quietly until you feel better.
Even if you’re swimming, the sun can still burn your skin. Reapply sunscreen often and take breaks in the shade.
How to keep cool in hot weather inside
Sometimes the best way to beat the heat is to stay indoors. Here are some tips for when you can’t (or don’t want to) go outside:
- Keep windows and curtains closed during the hottest hours
- Use fans or air-conditioning to move air around
- Visit a library or shopping centre if your home is too warm
- Drink cold water and take cool showers to lower your temperature
- Avoid using ovens or stoves eat salads or fruit instead
Even small changes can make your home feel cooler and more comfortable.
SUMMARY:
Staying cool indoors is simple. Block sunlight, use fans, drink water, and eat light meals. A few small actions can lower your body temperature and keep you safe.
Skin care tips to beat the heat
Hot weather and sun exposure can be hard on your skin. Sweat, sunscreen and dust can build up, causing blocked pores or irritation. Keeping a gentle skin routine will help your skin stay healthy.
- Cleanse your face gently. Remove sweat and dirt without drying your skin
- Try the 4-2-4 rule in skincare: 4 minutes with cleansing oil, 2 minutes with a cream cleanser, then rinse for 4 minutes. This deeply cleans without stripping natural oils
- Use a light moisturiser that won’t make your skin greasy
- Apply sunscreen every day, even indoors or on cloudy days
- Cool your skin if it feels red or sore, using a soft cloth or cool water
SUMMARY:
Keep your skin clean, hydrated and protected during hot weather. Gentle care and daily sunscreen can prevent irritation and help you beat the heat.
Where to find relief when it’s too hot
If the heat becomes dangerous, listen for local warnings and stay in a cool building such as a library or mall. If you’re outside, stay near shade or places where you can buy cold drinks. At the beach or pool, take breaks and use sunscreen often.
Even a short rest in cooler air can make a big difference to how you feel. Keep where sunscreen with higher SPF even you're indoor.
Final thoughts
Knowing how to beat the heat helps you enjoy summer safely. Choose light, loose clothing, stay hydrated, eat foods with lots of water, and rest when the sun is strongest. Keep your skin clean and protected, and use simple tricks to stay cool indoors.
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