Beat the Heat: Ultimate Guide to Staying Cool in Hot Weather
Beat the Heat: Ultimate Guide to Staying Cool in Hot Weather
As temperatures soar, it's crucial to take precautions to stay cool and healthy. Here are our top tips for hot weather:
Hydration is Key
- Stay hydrated by drinking plenty of fluids: Water is the best choice, but fruit juices and sports drinks can also provide electrolytes.
- Avoid sugary drinks: They can dehydrate you further.
- Drink before you feel thirsty: Thirst is a sign that you're already dehydrated. Click here for a personalized hydration plan from the CDC.
| Stay Hydrated in Hot Weather | Easy Ways to Stay Hydrated |
|---|---|
| Drink plenty of fluids before, during, and after heat exposure | Carry a water bottle with you |
| Choose water or low-sugar sports drinks over sugary drinks | Eat fruits and vegetables with high water content |
| Drink fluids even if you don't feel thirsty | Take breaks in shaded areas to cool down |
Protect Yourself from the Sun
- Wear sunscreen with an SPF of 30 or higher: Apply it liberally 15 minutes before going outside and reapply every two hours.
- Wear loose-fitting, lightweight, light-colored clothing: They reflect heat and keep you cool.
- Wear a hat and sunglasses: They shield your head and eyes from the sun's rays. Click here to learn more about sunscreen safety from the Skin Cancer Foundation.
| Sun Protection Tips | Ways to Protect Yourself from the Sun |
|---|---|
| Apply sunscreen with an SPF of 30 or higher | Wear a wide-brimmed hat |
| Reapply sunscreen every two hours | Seek shade between 10am and 4pm |
| Wear loose-fitting, lightweight, light-colored clothing | Wear sunglasses to protect your eyes |
Cool Down
- Take cool showers or baths: They lower your body temperature quickly.
- Use fans or air conditioning: They circulate air and help you stay cool.
- Soak your feet in cold water: It can cool your body down. Click here for more first aid tips for heat-related illnesses from WebMD.
| Cooling Techniques | Simple Ways to Cool Down |
|---|---|
| Take cool showers or baths | Use fans or air conditioning |
| Soak your feet in cold water | Apply a cold compress to your forehead |
| Drink cold beverages | Wear loose-fitting, breathable fabrics |
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