7 ways to cool off in the heat

At the height of summer, when hot days begin to exhaust, and there is no hiding from the sun’s rays, I want only one thing — to fall into an ice bath! Of course, it will not work that way, how can you help yourself to “cool down”?

Falling on the sofa in front of the fan is, of course, very pleasant, but it’s not always possible to do this. You can cool down in other ways.

Why you can’t overheat

Hot days are not only uncomfortable, but can also be very dangerous. High temperatures increase the risk of heat stroke, dehydration and sunburn, which can lead to long-term health problems.

In the short term, overheating can make it difficult or even impossible to perform everyday tasks. You may experience headaches, weakness and fatigue.

How to cool off in the heat

Here are some CDC recommended ways to reduce and maintain your body temperature.

Prepare in advance

Don’t wait until summer comes to take care of your body. Prevention is the key to success. A high level of physical activity before the summer months will allow your body to cope with the heat when it comes.

Drink plenty of water

Maintaining good hydration is vital for health and relative coolness when it gets hot outside. Many people are sure that you should drink when you feel thirsty, but this is not the case. You should drink long before such exhaustion. If you work outside in the heat, try to drink at least one cup of water every 15-20 minutes. Watch the color of your urine, if it’s dark — it’s a sign that you need more fluid.

Stay at home during peak temperature hours

If possible, avoid being outside from 11:00 to 15:00, when the sun is shining the most.

Keep the curtains closed

If you are inside the house during the day and the sun hits your windows, try to keep the curtains closed to prevent overheating inside the apartment.


Many people don’t know, but sunscreens also help to feel a little cooler, and they also prevent heat exhaustion.

Keep vigorous exercise to a minimum

While keeping fit can help your body maintain a healthy basal temperature on hot days, excessive exercise in the heat can be harmful. Avoid doing sports outside.

Try breathing exercises

If you feel that you are overheating, breathing control can help you. Try a yoga breathing technique called “shitali pranayama” (meaning “cooling breath”).

Sit in a comfortable position with a straight back and keep your hands on your knees. Show your tongue and roll it up. You need to inhale through the tongue in this position of the tube and exhale through the nostrils. To feel the cooling sensation, repeat this exercise 5-8 times, which will take no more than a few minutes.

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