It’s summer, a wonderful time of the year but also the hottest. I don’t know about you, but sometimes I do not handle heat well. It sucks when you’re outside with friends at a concert or BBQ and suddenly you feel faint from the heat. (I have actually fainted due to heat…not a fun time!) Here are some tips to stay cool in the summer:

Stay Hydrated

Drinking lots of water will help regulate your body temperature. It can be easy to forget to hydrate when you’re outside having a great time but beware, dehydration will really kick your ass, especially in the heat. Buy a Yeti or a knock-off to keep your water cool all day long.

• Even if you’re drinking alcohol outdoors in the heat, remember to break between beverages for a cool glass of water. 🙂
• Or Freeze Water Bottles to take outside with you. The ice will melt and keep your water cooler longer.
• Eat Foods that contain water like Watermelon.
• Don’t wait until you’re thirsty. Consistently drink H2O.
• Here’s a Water Intake Tracker.

Know when You’re not Properly Hydrated:

The best way to do this is by seeing the color of your urine. The clearer the urine, the better hydrated you are. If you have darker colored urine – you need to hydrate!

Rub an Ice Cube on your Wrists

Doing this will instantly help cool you down. This was a lifesaver for me last summer while at an amusement park. It is shocking how quickly this will cool you down. You can also:

• Keep Towels in the freezer to put around your neck if you become too hot. (Also good for pets). 

Caffeine & Alcohol will Dehydrate you Quicker

Limit alcohol and caffeine while outside. But, if you must, drink water in between these beverages to limit your chances of becoming dehydrated.

Seek the Shade

Don’t spend all day in direct sunlight. Not only is this bad for skin, (USE SUNSCREEN), but it can also overheat you quickly. I like to go by the 50/50 rule when it comes to the summer heat. Spend half of your time outside in the shade, (or more if you are prone to sunburn or overheating).

Wear Light Colored, Breathable Clothing

As someone whose closet consists of mostly dark colored clothes, I know I have to switch this trend up in the heat. The darker the clothes, the hotter you’ll become outside.

• Cotton Clothing is better than other materials. It’s more breathable and will help keep you cooler in the heat.
• Loose fitting Clothing is best.
• A hat to shade you.
• Light colored clothing!

Keep Aloe Vera Gel in the Fridge

This will make you feel fantastic when you come inside from a long day in the heat. Keep your Aloe Vera Gel in the fridge for a great cool-down.

Electrolytes are Essential

When we sweat, our body loses electrolytes. Be sure to not only stay hydrated, but also to consume electrolytes. They desperately need replenished in the hot months.

• Sports Drinks
• SmartWater (A personal favorite. No calories, No Sugar + Electrolytes).

Limit Physical Exertion

Be sure to take frequent breaks when exercising or doing outdoor work in the summer. Don’t over-exert yourself in the heat. It can be dangerous.

• Exercise Indoors if it’s over 80 degrees when possible.
• Breaks every 15 minutes in the heat is a good rule.

Know the Symptoms of “Heat Exhaustion/Heat Related Issues”

It’s incredibly important to recognize the signs your body gives you. You should know when the heat has become potentially dangerous to you. Here are some signs that you need to seek water and AC as soon as possible:

• Dizziness
• High Pulse
• Chills
• Headache
• Confusion
• Nausea or vomiting
• Fainting
• Muscle Pain or Spasms

If you or someone with you experiences ANY of these symptoms – get them to a cool place ASAP!

Additional Tips:

• Keep a close eye on pets, infants and the elderly. Make sure they are not over-heated.
• Getting in a cool swimming pool with lower your core body temperature, even once out of the water (for a time).
• Always wear Sunscreen!!
• Put a spray bottle in the fridge and bring it outdoors with you. Mist yourself when needed. 🙂 
• Throw your hair up. (Comfort is better than looking your best in the heat. If you have long hair, like me, always keep it up to stay cooler in the heat).
• Plan Ahead: Check weather and bring appropriate items & wear appropriate clothing.
• Use your common sense when it comes to yourself and those around you. If you are feeling overheated – act quickly and head into an Air Conditioned location. AC is your friend 🙂 .

While most of these tips may seem like common sense, it’s important to recognize your body’s limits and keep yourself protected in the heat. I hope all of you enjoy summer and all the fun, outdoor activities!