Stay Cool This Summer: 6 Proven Ways to Beat the Heat

Summertime is in full swing, and with it comes the inevitable heat and humidity. If you're looking for ways to cool down and stay comfortable during the warmest months of the year, read on. We've got six effective strategies that will help you beat the heat and enjoy the summer sun.

1. Stay Hydrated

Dehydration is one of the most common causes of heat-related illness. When you sweat, you lose water and electrolytes, which can lead to fatigue, dizziness, and even more serious problems. To avoid dehydration, it's important to drink plenty of fluids throughout the day, especially when you're exercising or spending time outdoors.

Benefit: Staying hydrated helps to regulate your body temperature, prevents heat exhaustion, and improves your overall health.

How to Do It: Aim to drink eight glasses of water per day. If you're exercising or spending time in the heat, you may need to drink even more.

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Centers for Disease Control and Prevention (CDC)	75% of Americans are chronically dehydrated.
National Institutes of Health (NIH)	Dehydration can cause fatigue, headaches, and constipation.

2. Wear Loose, Lightweight Clothing

Wearing tight-fitting or dark-colored clothing can trap heat against your body, making you feel hotter. Instead, opt for loose, lightweight clothing in light colors. Natural fibers like cotton and linen are breathable and will help to keep you cool.

Benefit: Loose, lightweight clothing allows your body to breathe and stay cool.

How to Do It: Choose clothes made from natural fibers like cotton or linen. Avoid wearing tight-fitting or dark-colored clothing.

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American Academy of Dermatology (AAD)	Cotton is a breathable fabric that helps to keep you cool.
Mayo Clinic	Wearing loose-fitting clothing allows air to circulate and helps to prevent heat rash.

3. Take a Cool Shower or Bath

One of the quickest and most effective ways to cool down is to take a cool shower or bath. The cold water will help to lower your body temperature and make you feel refreshed.

Benefit: A cool shower or bath can help to reduce your body temperature by up to 10 degrees Fahrenheit.

How to Do It: Take a cool shower or bath for 10-15 minutes. You can also add a few drops of essential oils like peppermint or eucalyptus to the water for a cooling effect.

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National Sleep Foundation	A cool shower or bath can help you fall asleep more easily.
WebMD	Taking a cool shower or bath can help to relieve heat stress and improve your mood.

4. Use a Fan or Air Conditioner

If you have access to a fan or air conditioner, use it to circulate air and lower the temperature in your home or office. Fans can be used to create a cooling breeze, while air conditioners can lower the temperature by several degrees.

Benefit: Using a fan or air conditioner can help to lower the temperature in your home or office and make you feel more comfortable.

How to Do It: Place a fan in a window or doorway to create a cross-breeze. Use an air conditioner to cool down your home or office to a comfortable temperature.

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U.S. Department of Energy	Air conditioners can reduce the temperature in your home by up to 20 degrees Fahrenheit.
Energy Star	Fans can use up to 80% less energy than air conditioners.

5. Eat Cooling Foods

Certain foods can help to cool you down from the inside out. Foods that are high in water content, such as fruits and vegetables, are especially effective. Some examples of cooling foods include watermelon, cucumber, celery, and spinach.

Benefit: Eating cooling foods can help to lower your body temperature and make you feel more refreshed.

How to Do It: Add more cooling foods to your diet, such as fruits, vegetables, and yogurt. Avoid eating hot or spicy foods, as these can raise your body temperature.

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Harvard Health Publishing	Watermelon is 92% water and is a great way to stay hydrated and cool down.
American Heart Association	Eating fruits and vegetables can help to lower your blood pressure and reduce your risk of heart disease.

6. Avoid Alcohol and Caffeine

Alcohol and caffeine can both dehydrate you, which can make you feel hotter. If you're trying to cool down, it's best to avoid these substances.

Benefit: Avoiding alcohol and caffeine can help to keep you hydrated and make you feel cooler.

How to Do It: Limit your intake of alcohol and caffeine, especially when you're spending time in the heat.

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National Institute on Alcohol Abuse and Alcoholism (NIAAA)	Alcohol can dehydrate you and increase your risk of heat-related illness.
Mayo Clinic	Caffeine can cause dehydration and anxiety.

Stay Cool This Summer: 6 Proven Ways to Beat the Heat