Hot temperatures are already here for parts of the southern U.S., so you may be trying to find ways to stay cool. Whether you’re without power, don’t have A.C., or trying to save money, there are ways to endure the heat.

While you may be running to have fun outdoor summer activities, the body shouldn’t be too hot for too long as too much heat can harm your brain and other organs. Sweating is the body’s natural cooling system (mechanism?), but there can be an increased risk for developing heat-related illnesses when that’s not enough.

Here are some basic tips to help you endure the heat and stay safe from those heat-related illnesses.

Stay hydrated. When you are hot and flushed, hydrating yourself is the first and foremost step to cooling down. The best time to drink water is early in the day before you really start sweating. As you begin to sweat more heavily, switch to drinks containing electrolytes, such as Smartwater, Gatorade, Powerade and coconut water. Electrolytes are minerals in your body that have an electric charge and your body needs them to function. These include sodium and potassium. Coffee, soda, tea and alcohol can work to dehydrate you, so avoid or use these in moderation.

Choose your clothing wisely. Wearing light colored, lightweight, tightly-woven and loose-fitting clothing is the best to wear on hot days. If you have to be outside, use a large hat to provide some shade over your head and body. Wear and especially sleep in breathable linens. Cotton is one of the most breathable materials, so cotton sheets or blankets could help keep you cool throughout the night.

Use water to your advantage. Taking a cold shower or bath can help lower your core body temperature and reduces the risk for heat-related illnesses. Use cold wash clothes or ice packs on your neck and wrists. These are pulse points are areas where blood vessels are close to the skin, so you will cool down more quickly. Mist yourself with a spray bottle. Like sweating, misting yourself with a spray bottle uses evaporative cooling and can lower your body temperature.

Make the most out of your space. Heat rises, so if you have a lower level or basement in your home, set up a temporary area to spend your time. This could include a bedroom, living space or home office. Close the doors of unused rooms. If no one is using a room that does not have vents or registers, close the door to that area to keep the cool air confined to only occupied areas of the house.

Utilize everyday appliances to keep your house cool. Use box fans. Place box fans facing out of the windows of rooms you are spending time in. This will blow hot air out and replace it with cold air inside. Close your curtains or blinds. If you have windows that face the sun’s direction in the morning through the afternoon, close the curtains or blinds over them to keep the sun from coming directly into the house and heating up the inside. Blackout curtains are also a good investment to insulate the room and reduce temperature increase that would happen during the day.

Be smart when you cook. Cook in the morning and use a slow cooker or cook outside. Oven heat can spread throughout your house. Keep the heat centralized in one area, such as a slow cooker. Or cook outside on a grill to keep the heat outside. Use the exhaust fan in your kitchen and/or bathroom. Flip the switch for the exhaust fan in your kitchen to pull hot air that rises after you cook or in your bathroom to draw out steam after you shower.

Install energy-efficient light bulbs. Incandescent light bulbs generate a higher temperature than LED light bulbs do, keeping temperatures in the room cooler. Plus, you will also be saving money with the energy efficient bulbs.

Enjoy frozen treats. Eating a popsicle or ice cream can help cool down for a short amount of time. However, be careful not to go overboard on the sugar if you’re overhead or at risk for being overheated.

Sources: John Hopkins Medicine, British Red Cross
------
Image: Young bearded man using electric fan at home. (EugeneEdge via Shutterstock)

How to Stay Cool When There's No A.C.