Globally, atmospheric temperature is increasing in frequency, duration, and magnitude. Exposure to excessive heat has a wide-ranging physiological impact on all humans. Prolonged hot days and nights cause body temperatures to increase rapidly, which impairs the body’s ability to regulate temperature and results in a chain reaction of illnesses, including heat cramps, heat exhaustion, hyperthermia, and heatstroke. The body can suffer from dehydration, fatigue, headaches, irritability, dry skin, confusion, rapid pulse rate, and insomnia as a result of summer heat waves.

This blog enlists some tips to reduce body heat in summer.

STAY HYDRATED

When your body overheats, the body starts sweating as a natural means of cooling off. As sweat evaporates, the body dispels heat and cools down. If you don’t consume adequate water, your body struggles to regulate its internal temperature and does not produce enough sweat, reducing its effectiveness in cooling down.

Staying well hydrated helps maintain adequate blood volume which effectively releases heat from the body. Drinking sufficient water maintains fluid balance, regulates optimal body temperature, muscle contraction, nerve function, and prevents heat stroke, fatigue, rapid heartbeat, and dizziness that result from summer.

DRESS LIGHT        

Avoid wearing tight clothes in summer, instead, pick loose-fitting, light-coloured clothes that can help reduce body heat by allowing for better heat dissipation and minimizing sweat retention. Light, breathable and moisture-wicking clothes such as cotton, and linen allow air to move easily, helping avoid heat rashes. These types of fabrics absorb sweat and dry easily, keeping you cool and dry. Tight, constricting clothes trap heat and make you feel even hotter. Unlike dark-coloured clothes which absorb more heat and increase your body heat, light-coloured clothes help reflect sunlight, helps you stay cooler and make it a better choice for staying cooler.

USE COOLING ACCESSORIES

Using cool accessories such as wide-brimmed hats, caps, and sunglasses helps provide shade and block out direct sunlight, shielding the skin from the sun’s harmful UV rays. Such accessories help prevent sunburn, prevent eye strain, headache and skin damage.

Cooling towels which are made from lightweight, moisture-wicking fabrics help stay cool for extended periods. When pressed against hot skin, the cooling towels make you feel refreshed.

Portable fans are convenient, life-saving accessories that provide a refreshing breeze wherever you go. Desk fans, portable fans, and hand fans are ideal for being carried outdoors to provide instant heat relief.

Compact, lightweight umbrellas provide instant shade and relief from the sun’s intense rays.

EAT COOLING FOODS & AVOID SPICY FOOD

Choosing hydrating, cooling foods in summer helps to regulate body temperature, helps you stay refreshed during hot weather and reduces heat-related discomfort. Cucumbers, watermelons, berries, coconut water, buttermilk, mint, smoothies, and vegetable/fruit salad tend to be low in calories (prevent heaviness and sluggishness), help replenish fluid lost through sweating, and prevent heat-related illnesses. Spicy foods contain capsaicin, which can stimulate the body’s heat production, and increase metabolism. Your body may respond to this by sweating more as it tries to cool down.

PRACTICE MINDFULNESS

Being mindful helps reduce the effects of stress on the body, and helps you to accept the summer heat discomfort without resistance. When you’re stressed, your body releases stress hormones like adrenaline, and cortisol, which can raise the body temperature and make you feel even hotter. When you are mindful, you are better able to manage your emotions, cultivate resilience, keep your hormone levels in check and prevent your body from overheating. Whether it’s making the right food choices, seeking shade, or hydrating well, mindfulness develops adaptability in dealing with summer heat.

Prolonged exposure to direct sunlight can accelerate fluid loss through sweating, make you feel fatigued and quickly lead to sunburn and heat exhaustion. By avoiding direct heat, especially during the hottest part of the day, you can reduce sunburn, dehydration, and heat exhaustion. Exposure to direct temperature can increase energy expenditure as the body works harder to cool down. It’s essential to plan your activities during cooler times of the day, such as early morning, or late afternoon and limit outdoor activities, particularly during the peak heat hours. Seek shade, wear sunglasses, and wear protective clothing during summer.

Keep these tips in mind to stay calm, cool, comfortable and safe all summer long.