We are in the thick of summer, and with that comes heat. Whether you’re heading to the beach, trekking to a music festival, or just trying to survive a couple days without AC until your faulty unit is fixed, knowing how to stay cool in extreme heat is vital for both safety and overall well being. Overheating is not just uncomfortable; it can trigger irritability, fatigue, anxiety, and in severe cases, health concerns.
But don’t get too hot and bothered about it just yet - we’ve put together a list of tips to help you beat the heat this summer in a mindful and holistic way so you can take advantage of the sunny season without sacrificing comfort and peace of mind.
Key Takeaways
● Stay hydrated and wear breathable yet protective fabrics like cotton and linen.
● Use fans, shade, cold packs, and cold foods for natural body cooling.
● Practice breathwork and mindfulness to calm heat-induced stress.
● Create a “cool down corner” for mental and physical relief at home or on the go.
Effective Physical Cooling Strategies for Hot Weather
Cooling down can be both a physical and mental process, so incorporating tactics that cater to the mental and physical aspects of staying cool will provide the most effective results. By approaching the cool down process from a holistic angle, you can more effectively beat the heat from the inside out. First, let’s start with practical and effective physical tips for staying cool.
1. Stay Hydrated
Keeping yourself properly hydrated on a hot day is essential for staying cool. Water plays a vital role in regulating body temperature. Without enough of it, your body will struggle to keep cool, even if the weather itself is mild. So on a hot day, it’s even more essential to ensure adequate hydration. Need a boost? Consider specialty hydration drinks like LiquidIV or Gatorade, which promote more water absorption and provide essential electrolytes.
2. Dress for Temperature Regulation
It may seem obvious, but dress for the weather. On a hot day, you probably will instinctively reach for t-shirts and shorts over pants and long sleeves, but remember that fabric choice is just as important as the design of the garment you choose. Opt for lightweight garments in breathable materials like linen and cotton. Some fabrics like polyester and denim can limit air flow and trap body heat, so it's best to avoid those.
If you’ll be in direct sunlight for an extended period of time, avoid dark colors that absorb sunrays, and instead choose light colored items that will reflect the sun’s rays off of you. This is also a scenario where it might be beneficial to opt for a little extra coverage. It may seem counterintuitive, but protecting your body from direct sun exposure can ultimately help keep you cool. Just choose layering items that are lightweight and breathable.
3. Create Airflow
Creating a breeze is another effective way to keep heat at bay. Wind cools our bodies by literally blowing our body heat off of and away from us and cooling any perspiration on our skin. If you’re at home looking for ways to stay cool without AC, create a crossbreeze by opening windows and/or doors on opposite sides of the home. This allows wind to pass through your home naturally. You can also use fans to create air circulation within the home or blow trapped hot air out of the home.
If you’re out and about - on a hike or camping on a hot summer day, for example - bring a compact handheld fan or neck fan with you to create your own breeze on demand. Some portable handheld fans are even equipped with power banks and flashlights, making them incredibly useful for travels and outdoor adventures.
4. Consume Cooling Foods & Beverages
This delicious tip can also be an indulgent one! Consuming cold foods not only tastes refreshing, it also helps to keep you cool from the inside out. On a hot day, treat yourself to a cold glass of lemonade with ice, an ice pop, some frozen fruit (Have you ever tried freezing your grapes before? Delicious), or even a refreshing pina colada if you’re of age (but be mindful of alcohol intake, as too much alcohol consumption can lead to dehydration and further difficulty regulating body temperature).
5. Create Shade
Shade is one of nature’s organic coolers. A shaded area outdoors can feel as much as 15℉ cooler than a sunny spot nearby, so when you’re struggling on a hot day, take cover from direct sunlight. If you’re outdoors, relax under the shade of a tree, set up a large umbrella, or if you’re on the move, keep a personal umbrella or parasol handy for portable shade.
If you’re at home, keep your living space cooler by closing the curtains or shades in windows that receive direct sunlight. You can also install interior or exterior shutters that allow light in while protecting the interior of your home from direct sunlight. Interiors that receive direct sunlight can cook like an oven, so consider ways you can shield your living space from direct sun.
6. Make Ice Your Best Friend
We’ve talked about putting ice in your lemonade to cool you from the inside out, but it can also be effective for contact cooling on the body’s exterior. Apply an ice pack, small bag of ice cubes, or even just a chilled damp rag to your neck and armpits for an instant cooling effect that radiates throughout the body.
Mindfulness Tips for Staying Cool Mentally in the Heat
Physical cooling methods can sometimes be all we need to tackle the heat, but sometimes a mindset shift is required to help take the edge off, especially in truly oppressive heat that tests our mental health. Emotional regulation in summer can be a challenge, but we’ve got some cool down techniques to help you stay calm and cool emotionally, even on the hottest days.
1. Practice Breathwork & Emotion Regulation
If you find yourself overheated and overwhelmed, take a few minutes to breathe and regulate your emotions. The mind plays a large role in our physical state, and while it can’t change the weather, it can alter your experience and wellbeing. Here are a few breathwork and emotion regulation techniques you can try:
a. Box breathing: Create a feeling of cool Zen by inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding again for 4 seconds. Repeat as needed to bring that heart rate down.
b. “Cooling Breath” visualization: Put mind over matter by imaging the air around you and the cooling breaths that leave your mouth as icy winds.
c. “Notice 5 things” exercise: To ground yourself in a moment of overwhelm, take a beat to identify 1 thing you can see, 1 thing you can hear, 1 thing you can feel, 1 thing you can smell, and 1 thing you can taste.
d. Walking meditations in nature: Studies have proven that spending time in nature improves mood and lowers anxiety. Step away from your screens, and get out of the house for a bit (in the shade if possible), even if it’s just to go on a walk around the block.
2. Create a “Cool Down Corner”
For moments of overwhelm, a “cool down corner” can help you recenter, relax, and keep cool. If you’re out in public - at a crowded music festival for example - choose a checkpoint to return to when you need to escape the crowds and rest in the shade. Return to this checkpoint as often as you need to throughout the day.
If you’re at home, create a space that incites calm relaxation. Maybe your “cool down corner” includes an essential oil diffuser, a comfortable chair or couch, soothing music, and a cooling breeze from a fan.
3. Gentle Movement Techniques to Cool Down
Though it might seem counterintuitive to move around when you’re in the heat, sometimes gentle movement can help us calm down and cool down. Gentle swaying of the torso and arms, for example, can help us release mentally while creating cooling airflow.
When To Seek Extra Help
In certain circumstances, simple cooling and calming tactics are not enough to combat extreme heat exhaustion, heat stroke, or anxiety. If you think you or a friend are experiencing symptoms of heat stroke or heat exhaustion, seek medical attention immediately. Likewise, if you feel that you’re battling anxiety that feels chronic or beyond your control, check in with a therapist or doctor for guidance.
Keeping Cool In Mind & Body
Keeping cool in hot temperatures is both a mental and physical feat. We hope these holistic tactics help you stay cool in the heat so you can enjoy all that the summer months have to offer.