Tips to Beat the Summer Heat

beat the summer heat

The Philippines is known for its tropical climate, and with the arrival of summer, the heat can become quite intense. The sweltering summer heat can take a toll on our bodies and make daily life uncomfortable. However, there are effective ways to beat the summer heat and stay cool and comfortable, whether you’re out and about or relaxing at home.

In this article, we will provide you with valuable tips to beat the summer heat, ensuring you can enjoy the season while keeping cool and safe. From staying hydrated to creating a cool oasis at home, these tips will help you make the most of the summer months.

Why is it important to protect yourself from the sweltering summer heat?

While we all dream of relaxing on a bright sunny day, there is only so much our body temperature can take until we start feeling excessively hot. For the Philippines, hot weather is already a given. But it doesn’t mean that the intense warm weather gets any easier as the years go by. Being in a tropical country, the risk of heat stroke becomes more of a reality every day.

Climate change is an undeniable reality, and its impact is increasingly felt by Filipinos. The alarming truth is that our daily actions are contributing to the planet’s rising temperatures. As a nation located near the equator, the Philippines is particularly susceptible to intensifying heat. If we experience discomfort and heat exhaustion during a regular hot summer day now, one can only imagine all the weather challenges we will face in the years to come.

The best way you can look at the heat altogether is to take care of your body as you would with an electronic device. If it gets too hot, overall performance might suffer. If you start to feel hot in a way that’s not normal, it’s best to look for ways to wind down. By taking preventive measures and implementing strategies to get cool energy to beat the heat, you can safeguard your health and enjoy the summer season to the fullest.

Here are some key reasons why it is crucial to prioritize staying cool during the summer:

1. Prevent Heat-Related Illnesses

Exposure to extreme heat can lead to heat-related illnesses such as heat exhaustion and heat stroke. Additionally, prolonged exposure to high temperatures can result in dehydration, sunburns, and an increased risk of skin damage. These conditions can be serious and even life-threatening if not addressed promptly. By staying cool, you can reduce the risk of these illnesses and maintain your health.

2. Regulate Body Temperature

Our bodies strive to maintain a stable internal temperature, but when exposed to excess heat, it can be challenging for the body to cool down. This can lead to increased sweating, elevated heart rate, and fatigue. By staying cool, you assist your body in regulating its temperature and preventing overheating.

3. Enhance Physical Comfort

Being excessively hot can cause discomfort, making it difficult to carry out daily activities with ease. It can affect sleep quality, concentration, and productivity. No one wants to be accomplishing work while sweat keeps dripping down their bodies right? By staying cool, you can improve your physical comfort and maximize your performance in various aspects of life.

4. Protect Skin Health

Exposure to the sun’s harmful UV rays can cause sunburn, premature aging, and an increased risk of skin cancer. This is also another case to convince you to regularly use facial sunblock even if you’re not going to the beach. By staying cool and seeking shade when needed, you reduce the amount of direct sun exposure, protecting your skin from damage and maintaining its health.

5. Support Overall Well-being

Extreme heat can take a toll on our mental and emotional well-being as well. It can contribute to irritability, mood swings, and feelings of fatigue or lethargy. By keeping your body cool, you can promote a more positive mindset and enjoy a better quality of life during the summer months.

6. Maintain Hydration

Sweating is the body’s way of cooling down, but excessive sweating can lead to dehydration if fluids are not replenished adequately. By staying cool and drinking plenty of fluids, you support proper hydration, which is crucial for various bodily functions, including circulation, digestion, and temperature regulation.

7. Improve Physical Performance

When your body is overheated, it becomes more challenging to engage in physical activities. Heat can cause fatigue, muscle cramps, and reduced stamina. By staying cool, you can optimize your physical performance and continue to participate in your favorite summer activities.

8. Enjoy the Season

And last but most definitely not least, staying cool allows you to fully embrace and enjoy the summer season. By implementing strategies to beat the heat, you can engage in outdoor activities, spend quality time with loved ones, and make lasting memories while keeping yourself comfortable and safe.

What you can do to beat the heat and stay cool in the summer

1. Stay Hydrated

One of the most crucial tips to beat the heat is to stay hydrated. In the Philippines’ hot and humid climate, it’s essential to avoid excessive sweating and replenish the fluids your body loses. Drink plenty of cool beverages throughout the day, even if you don’t feel thirsty. Keep a water bottle handy, especially when you’re outdoors. Coconut water and fresh fruit juices are also excellent choices to stay hydrated and replenish essential electrolytes while also staying in the theme of a tropical getaway. Avoid sugary drinks, alcohol, and caffeine as they can lead to increased dehydration.

2. Dress Light and Wear Breathable Fabrics

Choosing the right clothing can make a significant difference in staying cool during scorching summer days. Opt for lightweight and loose-fitting clothes made of breathable fabrics such as cotton or linen. These materials allow air circulation, helping to keep your body temperature down and prevent too much sweating. Loose, light-colored, and breathable clothing can help you stay comfortable and cool. Avoid dark-coloured clothes as they absorb heat, making you feel hotter. Wearing light-coloured cotton clothes can help your skin breathe more easily and lets you avoid feeling like you’re carrying your own personal sauna. And of course, never wear thick clothes.

3. Seek Shade and Plan Outdoor Activities Wisely

When the sun is at its peak, usually between 10 a.m. and 4 p.m., it’s best to stay indoors and limit outdoor activities. If you must be outside, try to schedule your activities earlier in the morning or later in the evening when the temperatures are relatively cooler. Additionally, wearing a wide-brimmed hat and applying sunscreen will provide added protection from the sun’s rays. Do note that it is advisable to let the sunscreen settle on your skin for 15-30 minutes before heading out for maximum protection.

4. Create a Cool Oasis at Home

Beating the heat at home is equally important. Ensure your living space provides a cool sanctuary from the soaring temperatures. Keep curtains or blinds closed during the hottest parts of the day to block out the sun’s heat. Use electric fans or invest in an energy-efficient air conditioner to maintain a comfortable indoor temperature.

5. Eat Light and Refreshing Foods

During the summer, opt for light and refreshing meals that help regulate body temperature to stay cool. Include foods with high water content such as fruits (watermelon, grapes, and citrus fruits), vegetables (cucumber, lettuce, and celery), and soups or smoothies made with hydrating ingredients. These foods not only keep you cool but also provide essential nutrients to keep you energized.

6. Take Cold Showers or Use Cooling Sprays

Get excited because you’re about to save up on your electricity bill. There’s no better time to retire those water heaters in the shower than the summer season. Taking a cool shower can help lower your body temperature and provide relief from the summer heat. Additionally, you can soak your feet in cool water or use a spray bottle to mist your skin with water for a quick and refreshing cool-down.

7. Stay in Air-Conditioned Spaces

When the heat becomes unbearable, find someplace where you can enjoy some refreshing cool air. Spend some time in a cafe, browse through a store, or visit public spaces with air conditioning, such as malls, libraries, or community centers. These places offer a welcome respite from the scorching heat and provide a comfortable environment where you can relax and rejuvenate. Enjoy a cold beverage, read a book, or simply people-watch while enjoying the refreshing cooler air. Taking a break in these cool havens allows you to recharge and gather the energy needed to continue your day while escaping the intensity of the heat.

8. Create Cross Ventilation

Open windows and doors in your home to encourage a flow of air. Position fans strategically to create cross ventilation and promote air circulation throughout the space. You’ll want to avoid trapping all the air and heat inside. This natural breeze can help cool down your living areas.

Regulate your room’s air conditioningIf you’re at home, turn on your air conditioning to create a comfortable indoor environment. However, if you want a more budget-friendly alternative, you can use fans to create a cool breeze. A neat little trick is to place a bowl of ice in front of the fan to make your very own DIY air conditioner.

What you can eat to help beat the summer heat

When it comes to staying cool, the foods you consume can play a significant role. Certain foods have natural properties that help lower your body’s core temperature and provide a refreshing sensation. Here are some cooling foods that you can incorporate into your diet for added relief from the heat:

1. Watermelon

This juicy fruit is not only delicious but also incredibly hydrating. Watermelon has a high water content, which helps keep you hydrated in scorching weather. It also contains natural electrolytes like potassium, which aids in maintaining the body’s fluid balance. Enjoy a slice of chilled watermelon or blend it into a refreshing smoothie for a cooling treat.

2. Cucumber

Cucumbers are incredibly refreshing and have a high water content, making them an ideal choice for beating the heat. They also contain vitamins A and C, as well as minerals like magnesium and potassium. Slice cucumbers and add them to salads, infuse water with cucumber slices for a refreshing drink or create a cooling cucumber yogurt dip for a light snack.

3. Mint

Known for its cooling properties, mint can provide a sense of relief on a hot day. It has a refreshing flavor and can help soothe the body. Enjoy a cup of homemade iced mint tea, add fresh mint leaves to your water or lemonade, or sprinkle some chopped mint on salads or fruit bowls for a cooling and aromatic twist. It can be a divisive flavor but mint-flavored chocolate ice cream is also a possible option for a sunny afternoon snack.

4. Citrus Fruits

Citrus fruits like lemons, limes, and oranges are not only packed with vitamin C but also have a cooling effect on the body. They contain high water content and provide a refreshing burst of flavor. Squeeze fresh citrus juice into water, make homemade citrus popsicles, or enjoy a citrus fruit salad for a zesty and cooling snack.

5. Yogurt

Yogurt is not only nutritious food but can also help keep you cool during the summer. It is a great source of calcium, protein, and probiotics. Enjoy a chilled bowl of yogurt topped with fresh fruits or make a refreshing yogurt-based smoothie with your favorite fruits and a handful of ice.

6. Leafy Greens

Leafy greens like spinach, kale, and lettuce can help keep you cool due to their high water content. They also provide essential vitamins, minerals, and antioxidants. Incorporate them into refreshing salads, wraps, or green smoothies for a healthy and cooling meal option.

Remember to stay well-hydrated by drinking plenty of cold water alongside these cooling foods. Always try to eat light but at regular intervals during the day. Having a stuffed stomach from excessive intake of salty foods or processed food won’t help as much as freshly cooked meals alongside cold beverages. By incorporating these hydrating foods and drinking water into your diet, you can help lower your body temperature, stay refreshed, and combat the summer heat from within.

At Asterra, we believe in creating healthy living spaces where you can enjoy a comfortable and safe lifestyle. Our communities feature amenities like swimming pools, landscaped gardens, and air-conditioned common areas that provide relief from the tropical heat. We understand the importance of maintaining a healthy and comfortable living environment, especially during challenging weather conditions.

Whether you’re seeking shade under the canopy of trees, enjoying the coolness of a ceiling fan, or indulging in a refreshing drink of coconut water, Asterra believes that everyone deserves to experience the benefits of a breezy environment. So, stay cool, stay refreshed, and embrace the beauty of summer with us at Asterra. Get in contact with us today and find your ideal summer oasis.

Written by Renzo Guevara

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