The season of sweltering summer days has set in with its usual severity. The days of heat-ridden fatigue, endless sips of cool, summer drinks and of course those pesky heat rashes are here. Not only can hot days be unbearably uncomfortable but they can also be lethal if the body temperature climbs over 40 degree Celsius. You can’t escape the sun, but our top doctors tips on keeping cool this summer may save you from becoming a roasted chicken! Read on to find out the best tips on how to beat the heat wave.
1- Wear light clothes
When we feel hot, we sweat. As the sweat evaporates, it draws heat away from the body . If you have ever felt the “cool tingling effect” while being out in the summer sky, it is one of the perks of evaporation! So, the best way to stay cool is to shed a few layers of clothing. If you feel you must cover up, then wear light-fitted, loose clothing that will allow air to flow through the clothes speeding evaporation. Also, wear light colored clothing as darker colors absorb sun’s radiation more.
2- Have a drink
As perspiration starts beading your forehead, you’ll need to replace the lost hydration. One way to check if you have healthy hydration levels is to check the color of your urine. If it’s light in color like the color of lemonade, you are fine.
However, a dark yellow tint implies that you need to drink more water. Try to drink water frequently in smaller sips rather than in big gulps. While one can get away with drinking two litres (approx. 8 glasses) of water on a winter day, you need at least three litres (approx. 12 glasses) to stay well hydrated in summer.
Water accounts for nearly 55-60 percent of an adult’s body weight, and a loss of mere 10% may pose serious health concerns. So, remember to amp up your H2O therapy!
3- Stay fit
Being fit increases your ability to handle heat. Even though, exercising may be the last thing you want to do in hot weather but a good work out session actually helps your body acclimatize to heat.
With frequent body training, your body’s core temperature increases. As a result, it takes a longer amount of time for your body to heat up again. So, pack up your gym gear and beat the heat while staying healthy and fit! Do remember that you need to stay hydrated along with exercise as exercise without adequate hydration can create serious issues.
4- Go easy on the food
Eat in smaller portions and eat more often. Having a belly full of a large meal increases your metabolic rate to break down the food that generates heat. Also avoid foods that are high in protein as they tend to increase metabolic heat as well. Opt for smaller and lighter meals, such as salads, sandwiches, coupled with varied portions of fresh fruits and vegetables.
5- Use the basement
If you have a basement, you can use it to laze around in the hottest hours of the day. Basements are usually 10-15 degrees cooler than other parts of the house. They are cooler and damper because they are nearer to the ground level where the air is cooler.
They also protect from the heat as the sun is beating directly on the upstairs part of the house. Another great benefit of shifting to the basement is that you can also save on energy costs!
Other Easy Tips On How To Beat The Heat Wave
- Try to cover your windows during the day. Sunlight coming straight into a room can significantly increase its temperature. Use tinted windows or simply cover them with curtains to avoid the sunlight coming in.
- The lights in your house can raise the temperature as well. Try keeping them switched off during the day in order to keep your house cool and save up on the electricity bill for free!
- One other trick you can implement is using ice packs to cool your bed. Placing them under the bed before you sleep for a little while can cool it up for you to then sleep comfortably.
- Also try to avoid using most heating appliances especially the oven as they can raise temperatures significantly. You can also try making food that doesn’t require too much exposure to heat or use alternatives like a microwave.
If you have tried all these ways and still find yourself asking how to beat the heat wave, then it is probably best that you consult with a medical professional.
Although these tips can help you beat the heat this summer, we understand that not everyone is able to follow them at all times. If you suspect that anyone in your family is suffering from exhaustion due to heat, also known as heatstroke, you should visit a General Physician immediately. You can book an appointment with a top Physician in Karachi, Lahore and Rawalpindi through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your concerns.