Beat the heat: 7 essential tips to stay cool and protected in soaring temperatures

As our local summer temperatures climb, staying cool isn’t just about comfort—it’s a matter of safety. Heat-related illnesses like dehydration, heat exhaustion, and heatstroke can develop quickly, especially during extreme heatwaves. Whether you’re outdoors for work, exercise, or fun, here are 7 tips to stay safe when our temps rise. 

Hydrate, hydrate, hydrate

Water is your best friend – especially during hot weather. Drink consistently throughout the day—even if you don’t feel thirsty. Avoid beverages that can dehydrate you such as caffeine and alcohol. Consider adding electrolytes in your water if you’re sweating heavily or active outdoors for long periods.

Dress for the weather

Choose lightweight, loose-fitting, and light-colored clothing to reflect the sun’s rays. Breathable fabrics like cotton and linen are ideal. It’s also important to protect your eyes with UV-blocking sunglasses and consider wearing a wide-brimmed hat to protect your face and head.

Avoid peak sun hours

The sun is strongest between 10 a.m. and 4 p.m. If possible, schedule outdoor activities for early morning or late evening. If you must be outside during peak hours, take frequent breaks in the shade or indoors.

Use sunscreen generously

We just can’t emphasize this enough. Be sure to apply broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours, or more often if you’re swimming or sweating. Sunburn can impair your body’s ability to cool down and increase your risk of skin cancer. If you have sensitive skin, look for sunscreen that is specially formulated for faces.

Stay indoors when possible

Use fans and air conditioning to cool indoor spaces. If you don’t have AC, consider spending time in public places like libraries, shopping centers, or community cooling centers. Even a few hours in a cool environment can help lower your body temperature.

Eat light and refreshing foods

Heavy meals can raise your body temperature. Instead, choose lighter, water-rich foods like fruits, vegetables, and salads. Watermelon, cucumbers, and citrus fruits are particularly hydrating and cooling.

Know the signs of heat illness

If you or someone you know begins to complain of or display dizziness, nausea, excessive sweating, headache, confusion, or a rapid pulse – move to a cool area right away. These can signal heat exhaustion or heatstroke, both of which require immediate action. Get inside or to shade, drink fluids, and seek medical attention if symptoms persist or worsen.

Soaring temperatures don’t have to put a damper on your summer. With the right precautions, you can stay safe, healthy, and enjoy the season—even when the heat is on. 

Stay cool out there!