Every summer feels hotter than the previous one. Due to the rapid advancement of climate change and its effects on our environment, heatwaves are becoming more frequent and temperatures reach new record highs every year. Adapting to this new reality is not just recommended, it’s an absolute necessity. Through small, thoughtful changes you can accomplish more than you’d initially think. Staying cool, safe, while also saving money along the way is an attainable dream. From managing your energy consumption at home to making slight changes to your daily routine and dietary habits, here are some practical tips to beat the heat without breaking a sweat.

What once was a rather power-hungry luxury has now become an absolute must for summer. There is no escaping air conditioning in our current climate. However, there are other ways that enable you to counterbalance this increased energy consumption, and your need for it.

• Set your A/C to about 26°C—according to many specialists the sweet spot for comfort and efficiency.

• Use fans to ease the burden of your A/C. While they may not be as effective for cooling warm rooms, they can be used to keep circulating the cool air from the A/C.

• Blinds, curtains, and tents are your best friends. Keeping them closed during peak hours and blocking out direct sunlight does wonders for your home temperature.

• Consider swapping any traditional lightbulbs to LED lighting, as they produce significantly less warmth.

• Step away from full-on cooking as much as possible. Embrace the idea of cold meals, like salads and wraps, since they don’t require using the oven.

They say that change starts from within and this notion applies to this topic too. You may not be able to affect the weather, but you surely can have an influence on your own body. Adjusting your nutrition for the summer can help your body withstand the heat much better. 

Drinking Tips:

• Stay Hydrated: Drink water throughout the day, not only when you feel thirsty–thirst is a late signal of dehydration.

• Avoid Ice-cold Water: While a cold drink may feel like exactly what you need during a warm day, it might actually cause your body to heat up to maintain balance.

• Reduce Alcohol and Caffeine: They act as diuretics and they can dehydrate you even faster. The same goes for sugary beverages.

• Choose Electrolytes: Several sports drinks can help your body replace sodium and potassium lost through sweating.

Eating Tips:

• Opt for Water-rich Foods: Making foods like cucumber, watermelon, and strawberries a part of your diet goes a long way during the summer.

• Use the Right Herbs: Fresh mint, basil, cilantro, and more are known for their natural cooling qualities.

• Add Some Spice: Foods like spicy peppers can induce sweating, helping the body cool in the process.

• Find the Right Snacks: Frozen fruits, like grapes or bananas, can satisfy your cravings in a healthy and refreshing fashion.

• Prepare for a Peaceful Bedtime: Avoid meals that are high in protein, as the body has a harder time digesting them, causing you to heat up. Similarly, it is better to go for more frequent small meals during the day, instead of a few large portions.

To properly adapt to extreme temperatures it is crucial that you change your daily routine accordingly. Following these simple tips can make a huge difference:

• Time Your Exercise Right: Staying active is very important, but on warm days it’s best to work out early in the morning or after sunset.

• Dress to Suppress: Choose light, breathable clothes, preferably cotton or linen, for a smoother summer.

• Take Cool Showers: We mentioned above that it would be wise to resist the temptation of ice-cold drinks, and showers are not different. Opt for cool, not cold. Your body will thank you.

• Don’t Underestimate the Power of Rest: Listening to your body, and avoiding fatigue–as much as possible–is especially crucial during a heatwave.

• Keep Your Limbs Cool: Our limbs are key to our body temperature, so keeping them cool in warm times is essential. Consider soaking your feet in cool water, or applying a damp cloth for quick relief.