Heat reducing hacks for hot weather days

Hydration is key, but what are the rules?

Tissues and organs in our body need water to work properly. Generally, people should aim to have at least eight glasses of fluid per day. These fluids should be non-caffeinated, non-alcoholic beverages, and you may require more fluids in times of heat. Water is a great beverage of choice! Do not rely on thirst as an indicator of your body’s need for fluids as you’re probably dehydrated by the time you feel thirsty. If you notice your urine is dark and little, increase your fluid consumption.

Should I stop exercising in the heat?

Try exercising in the early morning or late evening when it’s generally cooler compared to the middle of the day. I also recommend that you take frequent breaks if exercising in a hot and humid environment, and it’s essential to get plenty of fluids as you go. Keep your workout gear lightweight and loose to allow for sufficient air circulation. Most importantly, understand the signs of heat-related illnesses and stop exercising and rehydrate if you start displaying any worrying symptoms.

How can I sleep better when it’s so scorching?

The heat can create an uncomfortable environment, making it difficult to fall and stay asleep. During the day, try to keep the windows closed on the sunny side of your home to keep the hot air out. Reduce your bedding and avoid using a thick duvet where possible. Lighter sleeping materials such as cotton and linen allow for better airflow. Be mindful that exercise generates heat and raises body temperature, so if you work out in the evenings, exercise at least 90 minutes before bedtime to give yourself a chance to cool down.

Are there any foods that help bring your temperature down?

Choose produce with a high water content such as watermelon, celery and tomatoes. Avoid processed food which generally doesn’t contain much water, and choose fresh produce that doesn’t need to be cooked to also reduce the amount of heat generated at home. Drinks containing caffeine and alcohol have a diuretic effect and can bring on dehydration by increasing urine production, so keep these to a minimum.

How can we look after the young and old during during such harsh temperatures?

Younger children have a greater exposed body area than the overall volume of body fluids compared with adults, resulting in greater heat absorption. In contrast, the elderly have a reduced ability to remove heat from their body. Hence, adequate hydration is very important for both. The elderly and young children should dress in lightweight, loose-fitting clothing that allows for breathability.